Ohh! Yayyy! Hey everybody, it’s Doctor Jo.
Today I’m gonna talk about pressure point release or trigger point releases with a pressure
ball. These balls were actually sent to me by King Athletic and if you’d like to find
out some more information about them, you can go to KingAthletic.com. I really like
these pressure point balls because they’re a lacrosse style ball. You can use a tennis
ball, a golf ball, or a racquet ball, but their different densities are sometimes not
quite as good for pressure point release. A tennis ball’s a little bit squishier, a
golf ball’s really hard, and a racquet ball is kind of squish, too. This is somewhere
in the middle where it has a little bit of give so it’s not super hard, but it’s nice
and firm where you can really get that specific trigger or pressure point. They come in a
nice orange color. And they also come in green! Which is my favorite color. They also come
with a nice carrying case, so if you’re traveling with them they fit in the bag and they can
fit in your case and you can just take them along with you. One of the nice ones to start
off with is a pressure point on the bottom of your foot where your plantar fascia is.
So you can start off with actually just finding that point and pushing you foot down on it,
or you can actually roll the ball on your foot and get that whole fascia area which
is really nice. When you’re first starting off, you don’t want to push super hard because
you’re gonna feel it a lot. But as you get going, you can start pushing a little bit
harder. and get a little more pressure in there to relieve those tender points and pressure
points in there. So now I’m gonna show you some lying down. Another great place to use
the pressure point ball is right underneath your bottom where your glutes and your piriformis
are. So you can just kind of lean in to it if you just need a little bit of pressure
to start, and then you can actually roll over to it and sit on it, but try and relax that
muscle. The reason that I really like these is because you can do pressure points with
your hand, you can push in with your thumb, but then you really wear out your hand. So
this is a great way to protect your body as well as get that pressure point release. So
it’s really nice in there. You can hold it for about 5-10 seconds to start off with,
and if it feels really good, then you can work your way up to about 30 seconds. Another
great spot is the SI Joint. A lot of times people have a really big tender point, pressure
point right at that SI Joint. Sometimes if it’s slightly out of alignment you can use
this to help it get back aligned. So just right under those little dimple spots on your
back just put the ball and slowly lie down on to it. Again, you can lean over a little
bit if you don’t want a whole lot of pressure to start off with, but then if it feels good,
you can kind of lean over and use your body weight to get a little more pressure on there
which makes it feel really nice. Now remember, you don’t want just pain, pain, you want that
“hurts so good” kind of feeling so it feels good even though it hurts a little bit. If
it just hurts, hurts, you shouldn’t use it. And then you can also go up to your levator
scap muscle which is the one that pulls up your scapula. This is one that gets really,
really tight and sensitive if you are stressed out and you hold your shoulders up, if you
work on the computer a lot and you keep your arms up like that. And so that’s right there
right on the top of that shoulder blade. Again, you can take that ball and just lay down on
that spot. If you want to kind of move your body a little bit over on to it, you’ll know
when you hit it because it feels different than just laying on it on a muscle that’s
not tightened up. So those were your exercises for trigger point releases with the massage
balls. If you’d like to find out more about the King Athletic Balls that I used, go to
KingAthletic.com. If you’re interested in purchasing these, you can go to my website
in our product store at AskDoctorJo.com/products. If you have any questions, leave them in the
comments section. Don’t forget to follow me on Facebook and Twitter. And remember, be
safe, have fun, and I hope you feel better soon.

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Dennis Veasley

12 thoughts on “Trigger Point & Myofascial Release with Balls – Ask Doctor Jo”

  1. Thanks Dr Jo, your videos are always very helpful. Watching them in conjunction with Kai whellers videos is really helping me make myself better.

  2. Hey doc jo good videos. I  have a question i need your help right away for a minute about something I have a small pain in my right upper foot in the middle i think it's called like the talus or tibia of the foot but I know it's like the middle of the upper foot tho not the bottom of my foot but the upper foot it's like a small pain it comes and goes but I tried some exercises like I did a circle around foot exercise 10 or 20 reaps it help a little bit but is there a another exercise video or something you can do or tell me please do a short video on that foot joint problem for me I hope to hear from you soon thanks doc jo god bless.

  3. I always felt the need to know what trigger points to work first. I own a copy of The Trigger Point Therapy Workbook by Claire Davies and they show typical trigger point referral patterns, but it doesn't really show what muscles should be released first. Should one just release more superficial areas first. Also, do you know where I can learn "the reasons and science" behind the referral patterns? eg. brachialis trigger point refers pain to thenar eminence. Thanks!

  4. i use tense ball but if i use it ( betwern scapula & spinal cord ) i feel sharp pain this pain is chronic sometimes little sometime sharp increase with carry things and rotation and hard breathing sometimes 😢

  5. What are the advantages and disadvantages of using a massage ball versus stretching? Can one be done instead of the other? Or is it better to include both? Such as alternating stretching one day, massage balls the next day, take a day off. I’m still working on “Ask Doctor Steve”, so I hope this made some sense. 🙂

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