Rear Deltoid

Trigger points in the deltoid can lead to pain between the shoulder blades, pain in the front of the deltoid, and even upper arm pain. Stand with your back towards a wall. Place your tennis ball between the back of your right shoulder and the wall. It should rest right above the right armpit. Take …

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Standing Wall Release

Begin standing sideways next to a wall. Walk your hand up the wall and place the ball between your torso and the wall so that it rests underneath your armpit. Take small rolling movements, pausing whenever you find a knot. Repeat on the other side. Youtube Video Coming Soon -Main Menu

Latissimus Dorsi

Sideways Lying Floor Release Your latissimus dorsi is a large triangular muscle that encompasses the lumbar region and half of the thoracic region of the back. If you have pain in your mid-back or shoulder blade area, chances are that it could stem from tight lats. Tight lats can also lead to stomach and lower …

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Thoracolumbar Fascia

Prone Psoas Release This fascia covers the entire lower back area and consists of an anterior, middle, and posterior layer. It is extremely important for coordinated movement and stability. Excessive strain, overuse, repetitive stress and poor posture can bring on thoracolumbar pain in the low, mid or upper back. Sit on the floor and place …

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Piriformis Release

The piriformis is a flat, pyramid-shaped muscle located underneath the gluteus maximus that helps to rotate the hip. When tightened or enlarged, it can entrap the sciatic nerve and other major nerves and blood vessels, often leading to lower back pain and conditions like sciatica (6). Place the ball on the floor. Position yourself over the …

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