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Monday, November 11, 2013

Use of the Trigger Point Tool for recuperation after or before strength training or sport - By David Sedunary

What are Trigger points

Trigger Points are hypersentive spots in the muscles, which give you less strength and flexibility, they block the muscles , and upon movement are painfull.
An example maybe " I reach back to get my wallet out my back pocket and have pain and less flexibilty in the back of my shoulder blade (rotar Cuff area)".  Normally you will have Trigger Points in the Infraspinatus muscles .
                                                                                                        
The  Trigger Point Tool can be a baseball, or a hard rubber, (not a tennis ball as it is too soft) it  is to be used when you have tight spots or Trigger points in the following areas:

  • Hamstrings
  • Shoulders
  • Upper back and Spinae erectors (muscles which run up either side of the spine)
  • Hips
  • Lower back

Using the tool

Pain threshold when using the Trigger Point Tool
As a guide 10 should be unbearable pain, 0 no pain, as you lean into the Trigger point aim to have the pain around about 6 to 7, wait till the pain fades to a 2. (normally hold the ball in position for the count of 10)
Then repeat once more before moving to another spot. 
Now onto each muscle group:

The Hamstrings

You may want to wear  heavy pants and top when using the Trigger Point Tool, like a track suit.
Or if your muscles are hard you can apply the trigger point tool (the ball) to bare skin.
Hamstrings can be trigger pointed by placing the tool under your hamstring while sitting on a hard wooden seat.
Push down on the tight spots holding until the pain fades, usually 10 seconds  for each area.
Be sure to work up the middle/ inside and outside of the hamstring.
Trigger point both hamstrings.
To finish massage legs and have a hot bath.  


Shoulders

While lying on your back on a hard floor, place the Trigger Point Tool between your shoulder blade and floor.
By using your body weight lean onto the tool, finding the tight spots, release when the pain fades.

Be sure to work the muscle on the edge of the shoulder blade where  it attaches to the upper arm.
Work over the whole shoulder blade, be sure to trigger point both shoulders.

To finish lay in a hot bath.

  

Upper Back and Spinae Erectors

For working the muscles which run either side of the spine, I always recommend that taping two balls together, allowing a gap where the two balls join, this gap fits where the spine is. 

While lying on your back on a hard floor, position the Trigger Point Tool so it fits on either edge of your spine.
Work up and down the spine, from the base of the neck to the top of the bottom ribs.
By using your body weight lean onto the tool, finding the tight spots, release when the pain fades.

Work up and down the spine slowly three times.

To finish lay in a hot bath


Lower back

This is when you have pain radiating across the top of the hips, and each side or one side of the lower back, just above the tops of the hips, and below the bottom rib.

While lying on your back on a hard floor, position the Trigger Point Tool so it fits on either edge of your spine, just below your bottom rib.
Work up and down the spine, from the base of the bottom ribs the top of the hips. (hold each spot for 10 seconds before moving on)
By using your body weight lean onto the tool, finding the tight spots, release when the pain fades.

Work up and down the spine slowly three times.

To finish lay in a hot bath
  

Please note:

After using the Trigger Point Tool rest 4 days before working that body part again.
BODY • MIND • SPIRIT