Trigger Point Release with a Tennis Ball // Langley BC Chiropractor

Dr. Robin Armstrong & Dr. Jody Freedman are both Chiropractors at Willowbrook Chiropractic in Langley, British Columbia.
// To book an initial appointment: Book online @ willowbrookchiropractic.com or call our office at 604.530.0530. We generally can see you within a few days, sometimes the same day. We are open Mon-Sat and direct bill many workplace benefits, ICBC, and Worksafe BC.
If you have pain in your back, neck & shoulders you aren’t alone. We’ve helped thousands of people in Langley & Surrey overcome their pain and get back to work, taking care of their family, and doing the things they love.
On your first visit, you can expect we will:
- Listen to your concerns & do a thorough examination
- Explain clearly what your problem is & lay out a plan to solve it
- Start treatment on the same day.
Your treatment will always be individualized and only use chiropractic techniques you are comfortable with. This can include:
- Hands on & Instrument based adjustments
- Soft tissue therapies
- Exercise, stretching & workstation setup advice.
Our website: www.willowbrookchiropractic.com
Facebook: / willowbrookchiropractic
Instagram: / willowbrookchiropractic
UA-cam: / @willowbrookchiro
A great tool you can use at home for those sore, tight muscles is a ball, either a lacrosse ball or today I am using a tennis ball. My name is Dr. Robin Armstrong. I'm a chiropractor at Willowbrook Chiropractic in Langley, and today I will lead you through a few techniques you can use to release some of those tight, sore muscles.
There's a great resource on the BC Chiropractic Association website, bcchiro.com, under patient resources, called lacrosse ball self-massage. We will try to put a link to that, but it shows images of all the exercises I will lead you through today. So you need your ball first.
If you need tennis balls, we have many in our clinic, and we can give you one. Start at the wall with that tight spot between the shoulder blades and the spine. Put the ball on the wall and roll it up and down, side to side, or, when you find a spot, apply a little pressure and hold until you feel the tension dissipating.
You can also do the same for the tight muscles of the chest. Often, mid-back pain is due to a tight chest. Position the ball on the wall, add a chest stretch, and roll on an angle, in line with your arm, up and down, or find a spot and hold.
Next, move the ball down to the hip. Against the wall, find the side of your hip and go up and down, side to side, or rotate it towards the back of the hip. Focus on the crest near your waist, rolling along there or a bit lower, being careful not to feel any tingling that might come if you're on the sciatic nerve. Roll around to loosen things up.
Next, use a chair. Position the ball under the leg and roll back and forth on the hamstring portion, the upper thigh. If you find a tight spot, sit and let your weight sink into it. Avoid any numbness, tingling, or pins and needles because the sciatic nerve runs up and down the middle of the thigh. Keep rolling and do both sides.
Then, move down to the floor and use the ball on your calves. Place it on the floor, put one calf on top, and cross your leg over the other to apply pressure. Roll back and forth on the calf. This one is very intense. Do both sides.
Lastly, work on your feet. You can do this sitting, rolling back and forth in the arch of the foot, or standing up for more downward pressure. Whatever works best for you.
These are just a few ways you can use a ball to massage and relieve tension and strain in your body. We post regular content under Willowbrook Chiropractic on UA-cam, Facebook, and Instagram. If any injury is causing you a lot of pain and you want to get checked out, you can book online at willowbrookchiropractic.com. If you have any questions about what I've talked about today, please feel free to ask me, Dr. Robin Armstrong, or Dr. Jodi Freedman. We're always happy to help.

[@k.dowling6986]

Thanks Dr. Robin, lots of great exercises, I only have used it for my shoulder blades, but will definitely try the others 😀

[@willowbrookchiro]

Let us know how it goes!