Hi, this is Keith Scott from Back To Form Fitness with another tip on how to use soft tissue work to feel better and essentially rid yourself of pain. In my last video I showed you how to use this backnobber on your neck and upper back to relieve a lot of neck and upper back pain. A got a lot of great responses to that and a lot of questions about, “Can you do the same thing with the rest of your body?” And the answer is yes.
Today, I am going to show you how to eliminate tightness, restrictions and pain your cast. A lot of this has really take cast. The majority if you want to contact with have very restricted ankles and very painful cast from where in high heels, dress shoes. All athletes, however if you are runner and you are trained for a marathon or you if you just playing soccer where or maybe, your caster is going to take some hits and they are going to be tight and restrictive and cause a lot of pain.
If you have very restrictive ankles, it causes problems throughout the rest of your body. Remember, our body has genetic chain. Everything affects everything.
So, tight ankles can cause problems to your knees which cause problems in your hips all the way up to your lower back. So it is just like working on your lower legs. You can really develop good patterns in the rest of your body which is going to help eliminate pain and help you function better throughout the way and we will make a big difference.
So what I am going to do really quick is to show you how to take this backnobber which body name implies that use for the back, but I usually use on different part of the body. And what we are going to do is you are going to find the source spot and believe me you will have a lot of them. You will find a knot. You can use your thumb, digging around until you find it. Take one of the ends of the backnobber. I found a big one right there and what we are going to do is just some dig in. Remember, you got to apply little pressure into the muscle, do not go crazy and make sure it is in the muscle and not on the bone. And we are going to push in to the muscle and we are going to pull, push in and pull up with the nobber. And we are just going to hold it there for about 10 seconds and then I am going to release. Now, what you essentially doing are putting pressure in that muscle, helping the spasm or the knot kind of dissipate.
The progression of this as I said with the neck the other day is I am going to find my spot again, put some pressure and I am going to slowly move my foot back and called the stretch. It is going to cause a little more discomfort, but what you are doing essentially is by putting pressure and locking down that muscle and then putting all the stretches. You are elongating the muscle, putting pressure on it and you are making that knot or spasm go away, which is going to cause you tremendous pain relief. You are going to feel lot better when you are done. Your range of motion is going to increase and overall your function is going to get better throughout the day.
You can do this in various spots, all the way up and down your calf. Almost to the back and your knee and trust me if you just feel around, you will feel a lot of knots. Again, a little bit of pressure, a little bit of stretch not seems to go away.
I am going to show you a lot more techniques in the upcoming videos on “How to use different implements like this over your whole body to really rid yourself of pain?” We do not have to live with chronic pain, but most of us do. A little things like this, soft massage and some releases that we do at alls can really help rid yourself of pain, function better, have better lives and all together you are going to perform better in your life or whatever you may do.
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