We were devastated to read in the Mid Sussex Times last week that Heights Health Club is desperately in need of a new home. That’s because they’ve been given till just the end of February to relocate to make way for the new Martlets re-development.
The team here at Strawberry Vibes want to take this chance to publicly show solidarity with Heights Health in this time of upheaval for them. Our concerns are particularly for the members of Heights who may not have anywhere to exercise during the relocation. If Heights has to temporarily close, a lot of people won’t have anywhere to keep fit, and this is unacceptable to us.
All our research over the years has concluded that a lapse in any fitness routine can break habits which took so much time and effort to create. We don’t want the progress you’ve made on your fitness journey to come undone, so we’d like to offer all Heights Health members a discounted membership to Strawberry Vibes.
To take advantage of this, head to our Standard Membership page and tap ‘sign up now’. When prompted to enter a coupon, use ‘HEIGHTS20‘ in all caps to get your first month 20% off! There are no long-term contracts so you aren’t locked-in, and can carry on exercising despite the best efforts of the council!
Hello and welcome to the first questions and answers at Strawberry Vibes. Main goal is to really just get a perspective of what you guys are suffering with and actually showing you ways how you can fix yourself by doing some stretching, some foam rolling, and save you a ton of money that you don't have to go to the chiropractor for. You don't have to go paying loads of fees for massage therapists but actually by learning how to stand properly, how to sit properly at the desk, and just do about 15 minutes a day of stretching and some ability work, you can actually cure all these injuries yourselves. So I asked a couple of days ago for you to drop some comments on the status saying about this Q and A session and I've had a few. I've had a good response actually. So I'll run through a few of these.
Hi Belinda, thanks for coming and seeing me regarding your hip issue. The good thing we found out was that it’s really fixable and that you shouldn’t have to just believe that you’re meant to be in pain all the time. That is not what we’re gonna do, we’re gonna attack this head-on. And this rehab program’s really about loosening of the glutes and engaging those glutes to allow your body to get those feet straight, okay, get your posture right, and then also loosening off all those tight fibers in the side of that leg which are causing that hip to get tight because that’s where they attach.
So, first of all what we’re gonna do, you said you have a cricket ball, so imagine this is a cricket ball. What we’re gonna do, we’re gonna focus on rolling out those glute muscles, okay? So we’re gonna sit on the ball, put as much weight into there as possible, okay, and really lean into the ball. Then you’re just gonna start doing some circles round, being as heavy as you can on that ball as possible. Okay, so big circles. And this is just mapping out where it’s particularly tight. Okay, so big circles, you’re then going to find the tightest area, the most uncomfortable area. Stay on there, and just let your body just melt into that ball, so go heavier and heavier and heavier, okay, and then just smaller rolls over that.
All right, so I want you to spend a good two to five minutes rolling out your glutes. This part is really important because as we found out, your glutes weren’t fiery [SP] quite as much on this side, which means that you’re very thigh dominant. The reason for that was the tightness in the muscle, it wasn’t allowing it to contract during your exercises. So if you can loosen it off, you’re gonna be much better, more efficient when you’re exercising, okay?
So after a couple of minutes on the ball, what we’re gonna do, we’re gonna come to the foam roller. I’m gonna send you a link to the foam roller, as well as the link to the insoles of your feet so they can help realign you. And here’s what we’re gonna do when you do get that foam roller, okay? So, start off with the quadriceps, we’re gonna lie flat on the floor, put as much weight into that leg as possible. What you’re then gonna do, I want you to roll from side to side over and over again. Just get as much range as you can coming from side to side, and as much weight into it as possible. Good, now spend a couple of minutes there. I just want you to spend a couple of minutes bending and straightening your knee. What this is gonna do, it’s gonna apply some pressure into that muscle. Then when you can contract it with that pressure on, just send a trigger to your mind to just help relax, and it’s gonna help break up all those knotty tight muscle fibers that you had attached into that IT band. Okay, after a couple of minutes there, just slide it up so you’re gonna work right into the middle of the thigh and do the same thing, right out to the sides, side to sides, don’t rush it. Take your time, put as much weight into the leg as you can. Spend two minutes side to sides, and then again, two minutes bending your knee and straightening your knee. Now that is uncomfortable, but it has to be uncomfortable, it is gonna help loosen off all those muscle tissues.
So what you’re gonna find after loosening all that off, what we’re finding is that your foot was just pointing out. What you’re gonna find if we can loosen all that out, it’s gonna allow you to come into a much straighter position. When your posture’s gonna be straighter, it’s gonna have less pressure on that hip, and that’s gonna do you really, really good.
So apart from all the rolling, we’re gonna run for a couple of stretches as well. Both of these can be done on your sofa at home, sitting in a seat, whenever you can. If you’re sitting down for more than two minutes, I want you to be doing these stretches. So first one is a figure four stretch. So you’re going to bring your foot over, just ease the knee down, okay, and just spend some time leaning forward towards the foot, lean towards the knee, and just spend some good time stretching out.
The more you can lean forward, the better. And when you’re in this position, squeeze your bum muscles really tight. If you can engage those glutes while just stretching them, and you’re gonna get a better stretch out of it. So squeeze your bum muscles about three seconds and then release, and then squeeze them again all whilst leaning forward. And spend a good couple of minutes just stretching out this, and that’s gonna stretch the posterior part of your hip.
We’re then gonna stretch the out the anterior and the front of it. I’m gonna show you this one side, so you can do this off the edge of your sofa as well. You’re gonna kneel down, big step forward, then gonna push your hip as low into the ground as you can. And then, again, squeeze your bum muscle as tight as possible. And the tighter you can squeeze that, the better. And then release. Then squeeze and then release. And that is really gonna lengthen off the front aspect of that.
If you’re flexible enough, grab the leg, okay, or prop it up to the back of the sofa. And then you can do the same thing, you’re gonna get better stretch that way. Okay, and just squeeze the bum muscles and then relax. If you can’t do that straight away, we’ll build up to it, all right? The most important thing is that you’re pushing that hip as low into the ground as you possibly can.
So, give those exercises a go, I want you to be doing that every day until that hip is pain-free, and then when it is pain-free, we can do it three times a week. Just keeping on top of it so it never comes back. I want you to train [SP] the heart whilst you’re doing this. If there’s any problems, you get back in touch with me. Thanks, Belinda.
Hey, a lot of you guys have been coming in and seeing me regarding the neck and shoulder issues you’ve been having. What we’re gonna do, we’re gonna do a whole program just using a lacrosse ball, so I’m gonna send you a link to a lacrosse ball for you to buy one, they’re about five, it will be the best investment that you make.
So, what we’re gonna do, we’re gonna start off with this lacrosse ball and we’re gonna work on the neck issues, and all we have to do is just push into the side of the neck at first and just small rolls. Don’t be quick, just small, slow rolls, finding those tight areas. Okay, you can easily come into a stretch, pulling your neck to the side whilst doing that. You’re gonna find some really nasty, really tight areas and I want you to stay on those and just push and roll over those tight points and keep coming into a stretch, just pull your head across and then into the side.
So once you’ve done the sides of the neck, you can start focusing on the back of the neck. Move side to sides, go right into those tight areas at the base of the spine, and just, yeah, spend some good time just rolling, no set time, but just spend at least a couple of minutes just getting those tight knotted bits out of your neck by pushing that lacrosse ball in, and that’s gonna really help loosen up the shoulders which put less pressure on your neck which is really gonna help with everything.
Next up, we’re gonna come down onto the upper back side of things. We’re gonna work our way all the way around the shoulder blade. So just come down onto the floor. What we’re gonna do, place that ball fairly low on the back at first, in between the spine and at the bottom of the shoulder blade. I just want you to apply as much weight into that as you can, so lean into it. Take some really good deep breaths and just melt into that ball. Really push your back into it, okay? We’re just gonna do small little side to side rolls, so just little wiggles of your shoulder, and that’s gonna help push all that tightness away right at the bottom of that shoulder blade. Now what you’re gonna find, there’s gonna be some areas that are tight, some areas that are nicer. If you’re in a rush, just focus on those tighter areas, but while I do, I want you to spend some time focusing on all the points because it’s gonna really, really help you out.
So after two minutes of little rolls there, just roll the ball literally just a couple of centimeters up, still in between the spine and the shoulder blade. Might be a little bit tighter there, it certainly is on me. Just little side to sides again. Nice deep breathing. Still, near the bottom of that shoulder blade. Spend two minutes there. After another couple of side to sides, move up so you get right into the middle of the shoulder blade and the spine. Again, if you can lift your head up during these, it’s gonna be a little bit more pressure. If not you’re not there yet, we’ll build up to that. Some little side to sides. Just trying to roll all of that tightness out, finding those trigger points. So if you can stay on those trigger points, you’re gonna help loosen up. When you start getting into the middle part of the shoulder blade, start doing some arm movements up and down, and that’s gonna contract and relax those back muscles whilst you’re on a trigger point, which is fantastic for sending a signal to the brain to just help loosen up. So you can come across and out wide. Just do what you need to to get the most out of having the ball into that point.
Again, another couple of minutes on that area, move up slightly, you’re gonna start coming near to the top of the shoulder blade, really give yourself a hug and some good side to sides, that’s really tight for me, so I’d maybe spend some more time on here. Again, those arm movements in, up, and down, even some circles, no set rules. Just do what feels like it’s working, like it’s contracting those back muscles.
Okay, move it up again. As you start coming nearer the shoulder, you’re gonna start to really struggle to really put pressure into those areas, so once this starts coming a bit higher, you’re just gonna lift your shoulders up and push your feet in and then your driving force is going into that ball, and once again, some little wiggle side to side to help release that tension and then some arm movements. Spend a couple of minutes there and then moving right up, so we’re right up to the top of the shoulder now. And there’s really tight knots in there, so do focus again, lifting the hips up, driving your weight in, couple of minutes of some good arm movements in that area right there.
So, that’s some important time you’re gonna be spending round that shoulder blade area, we’re then gonna come onto the shoulder blade, so it’s right here, right on the outside. It’s called our lats and it’s a really sticky point, one of the nastiest trigger points, so you know when you’re on it, you put as much weight onto there as you can, roll onto your side, and I just want you to push your arm in and then out, in and out. And if you’re finding you can’t reach the ground, just use your other arm to help. And that is really uncomfortable, but that’s fantastic for loosening up everything around that shoulder blade region. Don’t worry if you get some referred pain down into the shoulder and down the arm, it’s not a bad thing, it’s just helping out release all those nerves that are getting trapped in that lat there. So again, spend a couple of minutes just doing those arm movements right there.
The lower back and the glutes were tight, so we’re gonna use that lacrosse ball to roll out the glutes. So have a sit on your ball, put as much weight as you can, and then some big circles at first, putting as much weight into the ball as you possibly can, and then you start mapping out where the tight areas are. So you find ’em, mine’s about there. Just spend a couple of minutes on those tighter areas, just little circles, rolling over that knot, and that’s gonna really help release your glutes. When you can release these glutes, it’s gonna put less pressure on your lower back.
So, a couple of stretches I want you to do, too. And these are stretches you can do anywhere. You’re sitting down watching TV, get in this stretch. If you’re sitting down anywhere, get in this stretch. So I want you to do two minutes per leg. You’re gonna come into a figure four position, you’re just gonna ease forward, so lean forward, towards the foot, towards the knee, just find out what works, where’s the tightest area. When you’re on it, spend some time camping out in that area. A good couple of minutes, okay? Squeezing your bum muscles tight for a few seconds and then releasing. Squeeze tight and then release. Just keep doing that for a couple of minutes whilst leaning forward. That’s gonna help release the posterior aspects of your hip.
Next up, I’m gonna come into a hip flex stretch. So you’re gonna release the front of the hip. Big step forward. Come down. Pushing your hip into the ground. Squeeze this bum muscle as tight as you can, and again, just two minutes, stretching out that area, just releasing the front of that hip is gonna do you wonders because it’s gonna put less pressure on your back. So what happens is when the hip flexors are tight, it does push back into this kind of arch position because your pelvis tilts forward. By releasing it here, you’re gonna have a lovely arch in the spine which is gonna put less pressure in the back, which is gonna really, really work for you. So, give all those exercises a try. If there’s any questions you have, get back in touch with me.
Hey, thank you for coming in and seeing me this week regarding the pain that you’ve been having. As promised, I’m gonna send you a link to a lacrosse ball, a foam roller, and some insoles for your shoes. If we can change your movement pattern by loosening of the muscles and the tendons in the legs, we can help cure the pain and hopefully get you back on track on getting the best out of your fitness training.
So what we’re gonna do…we’re gonna start with doing some rolling techniques and we’re going to start with the lacrosse ball. The program is gonna begin at the feet and then we’re gonna work our way up the legs to get the best chance of getting them loose so then your body can start moving properly and without the pain. So with the lacrosse ball, what we’re going to do, first of all, we’re going to stand on the ball, put a decent amount of force. And you can hold onto a wall to help you with this at first. And we’re just gonna roll up and down that ball, pushing fairly hard into it.
Now, what we found is that we were pronating with our feet. Now, that was a tight fascia on the bottom of foot. Now when it gets tight on the bottom our foot, that’s gonna collapse the arch and then you get that rolled in sort of look, okay? When you get that rolled in look, the muscles in the shins, the calves, the outside of the legs all have to work hard to try and get your legs into a good posture. So always start with the feet. We’re gonna do that by supporting them with good trainers. No flip flops, as I said. And also supportive insoles, okay.
Spend one to two minutes rolling that lacrosse ball on the bottom of the foot, pushing down as hard as you can. A couple of ups and downs, a couple of side-to-sides, making sure you get the whole range, aiming for those tight points. What’s gonna be tight is gonna be on the inside of our arch there. So spend some good time pushing down, rolling around in there, okay? So after a couple of minutes rolling around on the foot, we are gonna come on to the shin and the calf area.
So sticking with the lacrosse ball, what we’re gonna do…I’ll come down to the ground and show. We’re going to really work on this posterior tibialis. And this muscle was really, really tight when we were working on here. So with the lacrosse ball, what you’re gonna do, you’re gonna mimic the sports massage that we had by loosening up this muscle. Now this posterior tibialis, it attaches your knee, goes all the way down the inside of your shin and then wraps round the arch. So what’s happening is because your feet are dropping in, this muscle’s working too hard because it’s trying to stabilize that foot. So we need to loosen that off.
So the way we’re gonna do that is in a seated position, you’re just gonna grab the lacrosse ball, push it hard into it–so find the shin bone, roll slightly off it–and then push the ball hard in and just do some circles. Now, I wanna see some movement in the skin. So the bigger the circles, the better. The harder you can push, the better. Now, you’re just gonna spend a good amount of time, a good couple of minutes each day, you can do this every day, working all the way up that posterior tibialis muscle finding the tight areas. So spend some more time on those tighter areas. It’s gonna be a little bit lower on you, on the shin there. Just push and work your way into there and that is gonna be a fantastic way of loosening off that, which is gonna give your body the best chance of not dropping in and keep this ab nice and stable.
Okay, so moving on, we come on to the calves. And with the foam roller, what we’re gonna do, you’re gonna place that foam roller right at the bottom of the calf at first. So near the heel of the foot. To get extra pressure in your foam roller, you can cross your leg over and push down with that leg hard into it. And another way is to lift the hips off the floor. Now, for the length of time we’re gonna be doing this, it’s quite hard to keep your hips up off of the floor all the time. So by keeping some good pressure into your legs, that’s gonna be the best way to do it is whilst still seated.
So what we’re gonna do then is just come side to side, rolling side-to-side on the foam roller, putting as much pressure on it as you can trying to roll out those tight muscles. As you can see, when you come onto the inside, you’re coming back on to that posterior tibialis that was tight. And just keep…pause it there. Don’t rush this. So for all side-to-sides, the harder you can push down into it, the more you can tolerate, the better. And this is again, like having a sports massage, it’s going to pull those tight muscle fibers on the calf around and just help them loosen up, okay?
So spend a couple of minutes going from side to side. You’re then going to find the tightest area you can. It might be on the outside, it might be on the inside. And now I just want you to type the alphabet out with your foot. So just type the big “A”, big capital letters, “B”, “C”. The reason we type the alphabet out is it gives you all angles of your foot. Now if we can improve the mobility in your foot, you’re running style’s gonna be better, your training style’s gonna be better. And that’s going to help you out with your jumping and any type of exercise that you’re gonna be doing without causing pain in the leg, okay?
So then we’re gonna roll that up into the middle of the calf and then do exactly the same thing. Two minutes of side-to-sides, making sure you get the fullest range possible and as deep in there as possible and then type that alphabet out. And then finally, right at the top of the calf, side-to-sides for a couple of minutes, and then type that alphabet out, okay? So that’s the calf and the posterior tibialis. We’re actually gonna roll the shin muscle out on this foam roller as well. By rolling the shin muscles out, again, this outside of your leg was working too hard because of that pronation, okay? So we need to loosen up everything on the outside here too.
So what we’re going to do with the foam roller, I just want you to place your shin on to it and then sit back into your foot, okay? Just going to do a couple of ups and downs, just rolling out that shin. So up, down, putting as much weight into it as you can. It’s really important you sit on your foot and you’re not up here doing it, okay? Sit right back and now stretch out that shin muscle and you can roll up and down there. And then into those side to sides again. Sit right into it, and then come over to the side. Sit right into it. Now, this bang in the middle of the shin and just keep that coming for, again, two minutes I want you to spend on the shins a just loosening them up. A really forgotten part to stretch, it’s quite difficult to stretch out. And that’s it and that will be really, really good for you.
Okay, so that’s the lower half of the leg. We’re going to move up onto the upper part of the leg. Everything’s connected, everything overlaps. So your calves overlap and attach up here and your hamstrings attach below the knee. Same with the quads, your shins attach above the knee, your quadriceps will attach below the knee. So they cross over, so it’s really important that you’re gonna work on the whole complex of the leg here if you’re gonna be pain-free and get that movement pattern right.
So, onto the leg. What we’re gonna do, I want you to have a lie down with this on the front of your leg. And actually lie down on the floor, don’t hold a plank, okay? I want you to put as much weight into the leg as possible. And then you are just going to come from side to side again. And have the roller quite near to the knee at first, the little pocket above the knee. And just spend two minutes coming side to side again and then after two minutes of that, we’re gonna bend and straighten the knee for another two minutes, okay? So, I mean, the program is fairly long at first but I want you to just spend some time, certainly in the early stages of this, really focusing on getting some good time in.
So take a half-hour out of your day to get this leg rolled out. And I promise you, you could be pain-free within a week. You can do it, if you perform these exercises enough, okay? So after near the knee, same as what we did on the calf. Roll up, do the same thing. Side-to-sides, rolling out the tight fascia around the leg. This is pretty uncomfortable but it has to be if we’re gonna help loosen up all those muscle fibers, which is gonna give you the best movement pattern possible. That’s good. So a couple minutes of side-to-sides, lie flat again, and then start to bend and straighten that knee, okay? And that’s gonna be really good at loosening off those quadriceps which are, again, working too hard because of the pronation in the feet.
All right, after that, turn onto the side of the leg. IT bands, the most common thing that people roll out but they do it wrong. A lot of people just come up and down. You’re not going to stretch out your IT bands like that. So come bang into the middle of your IT band. Again, this side-to-side motion is so much better for peeling those muscle fibers off and making sure that you’re going to get the most out of your rolling. So spend a couple of minutes on the side of your leg there rolling that out. So that’s it for the roller and the lacrosse ball.
There are few stretches that I want you to do as well. And you can do these stretches at any time. So first of all, we’re gonna start off with the shin muscles in this posterior tibialis. And you’re just going to push your toes into the ground, so just curl them over. Get out of the way pooch. So, and then just push your ankle forward. So in this case, so start in this position and push the ankle forward. Again, increasing the mobility of this part is really good in your running phase for pushing off. It’s part of your running phase, and the better you can get that position, the more powerful you’re gonna be, the quicker you can be, and all that movement’s gonna turn into really good fitness training, which can help you improve quickly.
So spend a good 30 seconds just pushing your ankle forward. And you can do this in a cube, or anywhere. Or anywhere you’re standing up, just get into this stretch. Spend a minute or two just stretching out your shin muscles there. It’s gonna really help open up the ankle joint and give you the best chance of being strong in your posture rather than having it all drop in like this, okay? So after doing the shins, we’re gonna come into what I like to call couch stretches because you can do this on your sofa at home.
First of all, if you’re ever sitting down for more than two minutes I want you in the stretch. What we’re gonna do, we’re gonna come into a figure four position, which is really good at opening up the glutes. Now, one of the reasons that we pronate is because our glutes aren’t firing. So everything drops in because we’re not engaging, okay? If you can squeeze your bum muscles, automatically it puts your spine in a better place, squeezing your bum muscles puts your spine in a better place. It puts your legs in a better place, too.
So everything works from this area. So if we can do everything, every exercise to tense the glutes, that’s gonna get you in a better position, that’s gonna help prevent any injuries in the future, okay? So the way we can engage the glutes is by stretching them out. So come into this figure four position, ease that knee down, okay? And just start to lean forward and hold it in that position, okay? Now you can go hunting for the tighter areas. You might be leaning towards the knee that’s tighter, you might be leaning towards the foot. Find it and stick with it, okay?
I want you to spend two minutes per leg just stretching this out every day, every time you’re sitting down for more than two minutes, get in this position. You can’t over stretch. The looser those glutes, the more they’ll be able to fire up. The better your squats will be, the better you’re running will be, the better your training will be. So it’s well, well worth it to spend a good couple of minutes on there.
Okay, the next one, come into a kneeling position. Take a big step forward and then I just want you to just push your hip into the ground, okay? But really fire it down. You’re gonna squeeze your bum muscles as tight as you can in that position to engage and that is gonna stretch out the front part of your hip. So the other one…we were stretching out the back part, this is stretching out the front part. All loosening off to help you get that posture right. Once again, it’s gonna help you train properly, okay? So keep squeezing that glute. And again, spend a couple of minutes in each of these stretches on both legs. Really, really important.
Another stretch I’ve got for you is called a towel stretch. We’re going to do…I want you to lie on your back and wrap the towel around the foot. Pull it hard down. So really pull down on it instead of pushing it into your chest. And then you’re gonna tense your thigh muscle as hard as you can and pull your foot as high as possible. Hold it there for just a couple of seconds and then bring it in again. Tense, hard as possible tense that thigh muscle, and then bring it down again. And just keep doing that for, again, two minutes per leg. Tense the thigh muscles so the leg locked because only coming to this angle is not good enough. Make sure you’re locking it straight, okay? And two minutes of just stretching out those hamstring. Which is so closely linked to those IT bands, it’s so closely linked to the shins, and so closely linked to that pronation in the feet.
So there’s your program. Ideally, certainly at first, I want you to do all of that. I want you to do it all every day. Now, I understand, that’s quite a long program. So if you are in a rush, just pick one, do it. And just if you’ve ever got a spare five minutes, get into a stretch. Or spend 10 minutes and get on the roller. The more you do of it, the less pain you’re gonna be in, the more we can progress and get on with your training and get great results. Okay? Keep in touch.
The video above shows how simply Explosive Burpees can be incorporated into your regular Power Plate workout. This video is part of our Power Plate Exercises series, come back soon for more useful guides on how to crush your fitness goals.
The video above shows how easily Broad Jumps can be incorporated into your regular Power Plate workout. This video is part of our Power Plate Exercises series, come back soon for more useful guides on how to crush your fitness goals.
Welcome to the 1st blog on the new Strawberry Vibes website. Here is a video tutorial on how to cure your headaches with trigger point therapy.
If you suffer from tension headaches and tight shoulders/neck muscles, do this once every evening to avoid having to seek professional advice.
Hello. Today I’m gonna teach you how to fix headaches, tight shoulders, tight neck, general posture by using a lacrosse ball across our shoulders and neck. What we’re gonna start off…we’re gonna start off by placing the ball right between the shoulder blade and the spine. We’re just gonna have a lay down.
So, we’re on the right spot, fairly along that shoulder blade. Put as much weight through that ball as you can and then just begin to breathe, and breathing’s so important today, just to help break up all those knots around the shoulders and upper back.
I just want you to spend a couple of minutes on that one area, just deep breathing. Every time you breathe out, just try and relax into that ball. So if you do have some tightness in this upper back region, you will find this uncomfortable. Worst thing you could do is tense up and fight against it, just try and relax into it, and keep that breathing coming.
Really breathe in through the lungs and out. So after a couple of minutes of deep breathing, that pain should have started to drop. Just then go into giving yourself a big hug and just start to do some side to side rolls. Keep your head on the floor and just save your neck from working. And those side to side rolls are just gonna help break up all those nasty tightness around the spine area.
Just a couple of minutes then focus on deep breathing, just nice little side to side rolls of the shoulders to help that ball move across the muscles by the spine to help break up all those knots.
So after a couple of minutes on that area, we’re just gonna slide ourselves down just a couple of inches and do the same again. So hands down, two minutes of deep breathing, just let that pain drop. Once the pain’s dropped down to about 5 outta 10, give yourself a big hug, then the side to sides just to help break up and realigning those muscle fibers to help them get longer and prevent any pain.
You’re then gonna do another slide up, do the same tricks, deep breathing, side to sides until finally you roll up and you come up onto the top of the shoulder, okay? When you’re on top of the shoulder, you’re not gonna be able to get enough pressure into that ball just by lying there, so we’re gonna have to lift our hips up, drive through the heels, push all your weight into the ball, pry that tightness out.
And again, when you’ve got enough pressure on there that it’s uncomfortable but not heavy enough to make yourself cry, just discomfort, just take some breaths in there, and out, for a couple of minutes, really driving your force into the ball and then a couple of minutes, your arm coming up and down, okay? After a couple of minutes of that, the pain should’ve gone down, you freestyle those arm movements, there’s no set rules, just get to the point that works, so I found out and it’s right about there. Just stay there for a good minute or so until that pain’s subsided, okay?
So, now we’ve worked cross the whole of the shoulder blade, all the way around up to the top of the shoulders to really break that up. Next up, we’re gonna work on the shoulder blade itself, so you’re gonna have to lie on your side for this. Takes some getting used to to find it, but when you are on the right point, right underneath the shoulder blade there, you know you’re on it, so you get quite a sharp discomfort there, then we’re just gonna focus on some internal and external rotation, okay?
So moving the arm backs and forwards. If you’re not getting that discomfort, just have a little roll around, ah, there I am, so you find that trigger point and you’re just gonna help easy the arm down towards the floor and back, help ease the arm down. We just spend a couple of minutes of deep breathing and rocking the arm backwards and forwards until that pain subsides, okay? The reason we’re on that point, that’s really linked to tight necks. A lot of people forget to treat this area, but once we can release any tension, these rotator cuffs, everything in the neck’s gonna loosen up as well and that will help put less pressure on your head, causing less tension on your legs.
So, next up, going around the floor will take some time, we can do that every evening until your headaches, until the neck stiffness stops. Basically, you can take this ball around with you anywhere you like, so…I’ve one by my office desk if I’m feeling particularly tired. Once I push the ball into the side of the neck, it will just start cleaning up those tight areas with some self-massage. So really grip hard, push inside, clean it up, there’s no rules here again, find your tight areas. Everyone’s gonna be slightly different. Get right up into the top of the neck and just roll that ball around, very good, making sure you do that for both sides.
So that’ll take you about 15 minutes each day. Do it everyday until your headaches and your stiff necks stops and then when it has stopped, just once a week, and that’ll keep all that tension at bay, okay? Thank you very much.