Training Library

In this video we will focus on releasing Upper Back Muscles. In particular we will work with Rhomboids, Trapezius and Serratus Posterior Superior. You will need a wall to lean on and sFera Massage Balls. Pain in the Upper Back is second only to the lower back pain. Modern lifestyle, emotional stress and poor body alignment all contribute to the development of Trigger Points in this area that in turn cause chronic pain, tightness and stiffness. Trigger Points in the Rhomboids are often the result of tightness in the Pectoral Muscles that habitually pull the shoulders forward. In this case make sure to perform your Pectoralis Major and Minor release BEFORE you get to the Upper Back Muscles. This video

Open up both sides of your body by releasing tight Lats (Latissimus Dorsi) and Serratus Anertior. Enjoy greater freedom movement, better posture and midback pain relief by accessing Trigger Points in the lats, Serratus Posterior Inferior and Serratus Anterior. You will need sFera Massage Balls and a mat. Benefits of the Lats Release Release tight lats Relieve pain in the side or right underneath the shoulder blade. Increase range of motion in the shoulder especially for back bends and overhead reaches Relieve mid back pain associated with Trigger Points in the Serratus Posterior Inferior and Serratus Anterior. Increase range of motion while twisting and bending the trunk.

Relieve pain in the mid back and in the side associated with tight Latissimus Dorsi and Serratus Posterior Inferior. You will need a wall to lean on and sFera Massage Balls. Release of the Trigger Points in this area will help you increase range of motion while twisting and bending in the trunk as well as raising the arm up. Benefits of the Lats Release Release tight lats Relieve pain in the side or right underneath the shoulder blade associated with Trigger Points in the lats. Relieve mid back pain associated with Trigger Points in the Serratus Posterior Inferior. Increase range of motion while twisting and bending the trunk.

In this video we will focus on releasing muscles that run along the spine using Trigger Point Release and Self-Myofascial Release Techniques. We will work on releasing long superficial muscles( erector spinae) as well as deep spinal muscles (multifidi, rotatores, semispinalis, levator costae.) You will need a wall to lean on and sFera Massage Balls. Releasing Trigger Points in the spinal muscles is the first step in correcting posture and eliminating back pain. However, core training is the second most important step in preventing those Trigger Points from flaring up again. Pilates is one of the best forms of deep core training that teaches you proper body mechanics that can be used in any other activity that you are interested

Lower back tightness or pain? Use this technique to release and stretch the QL (Quadratus Lumborum) using sFera Massage Balls. Benefits of Performing QL Release Relieve lower back and hip pain Correct postural alignment in the lower back Improve effectiveness of the core training Eliminate lower back pain and tightness during abdominal exercises Tightness in the  QL muscle can hike one hip up making you appear as if you have scoliosis or one leg shorter than the other one. Extremely tight QL muscles will also cause swayback (lordosis.) This tightness will make abdominal exercises (core work) less  effective because most of the tension will be felt in the lower back. As a result abdominal muscles will not engage fully. Pain

Sharp stabbing pain in the lower back is often associated with an injury or active Trigger Points in the QL (Quadratus Lumborum) muscle. QL muscle is a thick muscle directly in the lower back area. It connects to the vertebras of the lumbar spine, the top of the iliac crest (top back part of the hip bone) and the bottom rib. This muscle controls movement at the waist and plays an important role in forced exhalation, such as in coughing or sneezing. You will need a wall to lean on and sFera Massage Balls to perform this quick QL release. Benefits of Performing QL Release Relieve lower back and hip pain Correct postural alignment in the lower back Improve effectiveness