At Home Trigger Point Therapy
Although very common, it is not normal to have excessive tension in your muscles. You can easily work on relieving muscle tension at home in just a few minutes a day!
Follow these simple steps to make your own self massager:
1) Place a tennis ball inside a tube sock so that the ball is in the toe section of the sock.
2) Holding onto the open end of the sock, place the ball where ever you feel muscle tension or tenderness
3) Lean against the wall or lie on the floor with the tennis ball between your body and the hard, flat, surface
4) Apply light pressure over each spot for 10 seconds and then move on to the next tender spot by using the sock to move the tennis ball
5) Move around the area for 3-4 minutes, holding pressure on each spot only once
For best results and to minimize soreness, after you have finished, put an ice pack on the area for 10 minutes. (See our post about proper icing procedures).
*Do not use excessive pressure, it is more beneficial to use light pressure once per day for several days.