Recovery Program: Trigger Point Excersizes

Key Points

• Setup:
  Use a large exercise ball and position it under the middle of your hamstring while seated.
• Movement:
  Use the opposite leg for leverage and roll the ball through the hamstring.
  Cover the full range: stop just before the knee and just before the bottom of the buttocks.
  Adjust angles to target different lines of the hamstring.
• Pressure Adiustment:
  If you find a tight spot, hold the ball there and lean forward to add extra pressure.
• Repetition:
  • Perform on both legs for a complete release.
• Setup:
  Use either a soft tennis ball or hard cricket ball and lay flat on your back with your head relaxed on the ground.
• Movement:
  Bend your knee toward the sky and place the ball under your glute, lower your leg to the side and then bring the leg up again. Repeat this while moving the ball around the glute.
• Pressure Adiustment:
  If you find a tight spot, hold the soft ball there and repeat again with a hard ball.
• Repetition:
  Perform on both legs for a complete release.
• Target Area:
  Focus on the dominant side (e.g., right arm for right-handed players).
• Methods:
  With a Ball: Use a hard ball (e.g., lacrosse ball), rest your forearm on your knee or a table, and roll the ball over the top and underside of the forearm, massaging the soft tissue. Adjust pressure to find and release tight or tender areas.
• With a Tool:
  Use a specialized massage tool to target specific areas, work along muscle lines and around tendons for deeper relief.
• Goal:
  Relieve tension from gripping muscles, improve wrist mobility, and loosen the forearm for better performance and iniury prevention.