Neck/Thoraccic Myofascial Release Using a Tennis Ball
Ok you meatheads, pay attention. I've meant to do this for quite sometime, but I haven't had the time to do it with the exquisiteness, candor and "cool ****" factor I wanted it. But goddamit man, stupid new age hippie crap like this tells me to not to wait any longer.
So **** it, misspellizng and errors aside, here it is.
Some of the most troublesome areas for self-care of nerve impigment, muscle strains and crap like that is in the neck (cervical) and thoraccic (lumbar) areas.
When you are severely messed up you need to use a chiropractor or PT and (usually simultaneously) a massage therapist, someone specialized in myofascial (active) release. And you have to use their services for a period of time for it to make any effect.
However, time and money are precious and knowledge is powah! So pay attention. Thanks to my chiro and massage therapist, I've come with various methods of self-applied myofascial release on those areas. These are tried-and-true methods that work. I didn't pull them out of my ass and they came straight from my chiro and massage therapists.
Be smart on how to use them. It's supposed to hurt, but not to cripple you, and they are not meant to be used in place of a health/massage professional. Use them as both an emergency as well as a "maintenance" method.
I'm not going to put too much detail into this. I'll trust you guys will get a general idea. You simply apply pressure and/or massage with pressure to the affected affected area with a tennis ball. Man up and hold the pressure. Don't kill yourself, though.
Use this on a regular basis and thank me later.
Use the following diagram for an idea of what muscles are being threaded.
Image courtesy of http://www.sports-injury-info.com/im...er-muscles.jpg
So here we go.
This is how you treat your (upper) trapezoid muscles.
This is how you treat your rhomboids (down the trapezoids and between the shoulder blades) as well as your infraspinatus. You must squat down to apply pressure. You won't get enough pressure on the ball if your legs are straight.
This is how you treat your side deltoids (you can do the same with the anterior and posterior deltoids). Put your bodyweight behind it.
This is how you treat the clavicular head of your pectoralis (the upper part of your chest):
Now, this is the tricky part, the side of your neck, the sternocleidomastoid muscle (the one that usually pulls to one side screwing things up.)
For this to work, you need to use the corner of a wall. Furthermore, you need to really drive your bodyweight. This is one of the strongest muscles. Don't kill it but work on it.
For similar advice, check the videos at this URL: http://www.wannabebig.com/article.php?articleid=285
Or check this page I wrote on my blog about this subject a while ago : http://elnyka.wordpress.com/2008/01/...l-release-101/
I'll write more details later, I gotta eat.