Self-massage or also known as self myofacial release. It's a technique used to to apply gentle force to knots in the muscles, which releases muscle tightness and improves flexibility.
Equipment: Tennis ball and golf ball. Some people use a PVC pipe or a Trigger Point massager.
1) Roll out lengthwise and side to side on the sore muscle, or use your hands to kneed the muscle like dough.
2) Press and roll to a point of being somewhat painful.
3) Always start at the end of the muscle that is furthest from the heart.
4) If you find a knot in the muscle (you will know when you find it), work on it gently until it loosens up.
5) You can give yourself a fairly good back rub by lying on a tennis ball and carefully moving back and forth to massage the muscles.
6) The golf ball is especially nice for rolling under your foot when the bottom of your foot is sore.
This type of flexibility exercise can be performed every single day and can produce some amazing results.
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