Training Library

Use this release technique before your regular exercise routine to prevent injuries and improve flexibility of the inner thigh muscles. You will need large and small smooth sFera massage balls. Benefits of the ADDuctor Release Relieve pain and tightness in the hip and groin area associated with Trigger Points in the inner thigh muscles. Relieve inner thigh and pelvic pain. Injuries to the Inner Thigh (ADductor muscles) are very common due to overstretching and even daily activities. Trigger Points in this area can cause pain in the pelvic and groin area, deep “groin pull” familiar to many athletes, hip and knee pain.

Trigger Points in the Quadriceps are the primary source of knee pain. Use large and small smooth sFera Balls for this effective release that will help you improve athletic performance, relieve knee pain and counteract negative effects of sitting for long periods of time. Benefits of the Qudriceps Relase Relieve knee pain Improve flexibility of the Quadriceps Improve knee tracking Relieve thigh pain Prevent locked knees as a result of Trigger Points in Vastus Lateralis Prepare the muscle for strengthening Trigger Points in the Vastus Lateralis (one of the heads of the Quadriceps muscle) are usually the real cause of outer thigh and knee pain. This video will show you how to locate and release these Trigger Points effectively instead

Effective release for the hip and outer thigh pain and tightness using sFera massage balls. Benefits of the TFL Release Reduce hip stiffness Reduce hip pain while walking and sitting Prevent and help relieve IT Band Syndrome Relieve hip and outer thigh pain Improve body alignment Instead of rolling out your IT Band perform this release followed by the Quadriceps release to relieve pain and tightness in the outer thigh and outer side of the knee. Trigger Points in the TFL muscle can cause hip stiffness (particularly in the morning), alter body alignment by tilting the pelvis forward (excess lower back curve) or sideways (creating a “short leg” effect.) These Trigger Points can get worse if you tend to sleep

Effective release for the hip and outer thigh pain and tightness using just the wall and a sFera massage ball. Benefits of the TFL Release Reduce hip stiffness Reduce hip pain while walking and sitting Prevent and help relieve IT Band Syndrome Relieve hip and outer thigh pain Improve body alignment Do you religiously roll out your IT band with tears in your eyes? Rolling out the IT band (a very large tendon) will not offer you any relief from either hip, outer thigh or knee pain. Instead, work on releasing Trigger Points in the TFL (Tensor Fasciae Latae) and your quads to relieve pain and improve your athletic performance. Trigger Points in the TFL muscle can cause hip stiffness

Whether you are an avid runner, a Cross-Fit junkie or simply spend most of the day on your feet use this technique to release tightness in calves. You will need a large and small smooth sFera Massage Balls (available through Amazon) Benefits of Calf and Shin Release Relieve calf cramps Prevent shin splints Relieve foot and ankle pain Improve calf flexibility Improve blood circulation in the lower leg to prevent varicose veins and speed up athletic recovery Trigger Points in the Calf and Shin area can refer pain to the ankle and foot as well as contribute to calf cramps and shin splints. Releasing muscle knots in the calf will help you gain more flexibility in this area and improve