- Decrease muscular tension - Improve circulation - Improve joint range of movement
- Seated on a hard surface. - Place trigger ball under one glut at a time and roll diagonally across the muscle (out to in). - Gently push the body against the trigger ball, move up, down, left and right until a trigger point (hypersensitive nodule in the muscle - may refer pain into other areas of the body) is found. - Hold and relax your body weight over the point until it starts to release. - Hold for desired period of time. Pain should reduce to below 1/5
- Ensure that you wait until the pain has dissipated to 1/5 (0=No pain, 5=Worst pain) before you change to a different spot or new muscle. - Hold each trigger point for up to 60seconds, if the point has not released, move on to another point and come back to it later. - Be aware of your neck and shoulder position. Do not cause more problems by having bad posture for extended periods of time.