Example of (Mid-Upper Back A.K.A .traps)
Lean on back positioning foam roller between shoulder blades, roll by raising hips and pushing through heels, applying pressure for 20-30 seconds on designated areas, continue motions up and down upper back and lower back
My first blog and I find myself writing about “Knots.” I am pretty sure this will be a hit with all of you, especially one in particular, “A.”
I notice there is so much information on myofascial release that it tends to be conflicting at times. I find it to be hard, to know the specifics. There is one thing I know for sure, we all do get “knots” or fascial adhesions in our muscles.
Fascia is a form of connective tissue that wraps and bundles muscles together. Myofascial adhesions form from a result of poor posture, stress, improper exercise technique, muscle imbalances, and a sedentary lifestyle. I am sure I just grabbed your attention. I mean who does not have any of those issues, if not all of them at some point in time in their life?
I am just saying by using a foam roller, tennis ball, or rubber ball, it has its benefits for everyone. In my opinion most importantly by doing this, it helps to increase blood circulation that enables oxygen and nutrients to reach muscles and soft tissues to facilitate recovery. Apply about 20-30 seconds of pressure on each knot. Try to do this several times throughout the day. Not every knot is going to disintegrate as fast as another. Over time and consistency, of doing myofascial release exercises, you will eliminate tension in muscles and alleviate your aches and pains.
Here is a quick video that piqued my interest and I found to be educational.
Michiel Akkerman, “Trigger Point Explained With Animation,” Published on Jun 6, 2013, https://youtu.be/sltGyJvbvWw