Monday, May 16, 2022

Use of a hard rubber ball; as a trigger tool - By David Sedunary

David Sedunary was a Remedial Massage Therapist for 25 years, he specialized in Trigger point Therapy, he is now retired. During his time, he has lectured and taught Trigger point Therapy to a number Physiotherapists. David practices what he preached and even now he still weight trains and regularly trigger points his own body by using a hard rubber ball. David claims he gets huge relief from Trigger point therapy.

Trigger points are hypersensitive spots in your muscles that give you less strength and flexibility.


 A hard rubber ball, or a specially designed Trigger Point Tool can be used when you have tight spots or Trigger points in the following areas: 

 Areas to trigger point are as below • 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. Then repeat once more before moving to another spot. Now onto each muscle group:


The Hamstrings. 


Always wear heavy pants and top when using the Trigger Point Tool, like a track suit. 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 1 minute 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.


Wear a heavy tracksuit top.

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. 


Wear a heavy tracksuit top 

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. 


Wear a heavy track suit top

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 ribs. Work up and down the spine, from the base of the bottom ribs the top of the hips. 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. 


There have been times when I may only wear a thin T shirt when trigger pointing my upper body and lower body. If the days are hot at times, I don’t wear a shirt at all, or pants I use the ball on my bare skin. This also depends upon the hardness of the tool or ball you are using.


Just recently I had stiffness and pain in, my lower back caused by bad form whilst weight training.


My treatment was as follows.


Day 1 I trigger pointed my spinae erectors.

Day 2 I trigger pointed my hip muscles

Day 3. I trigger pointed my lower back muscles.

I then rested for 3 days and repeated, now all stiffness and pain

has gone. 


Also, I believe for maintenance of the body one should Trigger Point the above areas every 3 weeks and include your shoulders.


To learn and study more about Trigger point therapy buy

Myofascial Pain and Disfunction

The Trigger Manual Volume 1. And Volume 2. By Janet G Travel MD and David G Simons MD.





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