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Muscle Releases and Stretches

One of our clients came in for a session and showed us all the exercises he does first thing in the morning. Some of them were recommended by us and some weren’t. When we asked him why he was doing the non-prescribed exercises he told us this. “Every morning when my dog wakes up, he stretches in all these different directions. I figure it must be good for you so I started doing it!”. So, you see, if dogs and cats instinctively stretch through the day to keep their body loose and limber, it must be for good reason. What we’d like to share with you is information on why, how and when to do muscle releases correctly.

Stretches and Releases

Muscle Stretch VS Muscle Release

Ever had a tight muscle where no matter how much you stretched it each and every day, it was still just as tight on day 21 as day 1? Well, you’re not alone. In fact, we often have new clients at Barefoot tell us things like…“I stretch my hammy ALL THE TIME and it still feels tight.” So, why is this?

A lot of tight muscles have palpable “knots” or “trigger points” in them. These are specific areas of contracted muscle within the entire muscle belly. To target these specific “hard or ropey” spots it is more effective to perform muscle releases (using a ball, pocket physio, foam roller, dry needling or trigger point massage) rather than doing a stretch. A muscle release is sustained pressure on a trigger point, at a specific angle, held for the duration of around 90 seconds for 2-3 different spots per muscle group.

If the muscle is tight or knotty due to nerve irritation, muscle releases can still be performed, but stretching should definitely be avoided. It is difficult to know whether you have nerve irritation or not until it is tested by a qualified Physiotherapist. If you have consistently stretched a muscle correctly for >3 days and you’ve had no change, then you’ve tried doing muscle releases and there is still no change, then it is likely that there could be nerve involvement.

Stretching can be effective if you have an entire muscle group that is notably tight and is not originating from nerve irritation. If this is the case, it is important to hold your stretches for a minimum of 60 seconds each using the correct technique to have the desired effect. If you do not know the correct technique, a Physiotherapist can help teach you.

The benefits of keeping your muscles happy

  1. They feel good when they are relaxed at rest!
  2. Prevent injuries
  3. Maintain full range of motion in all of our joints
  4. Maintain strength through the full range of the muscle
  5. Better recovery post exercise/activity
  6. Reduced muscle soreness
  7. Happy muscles & joints = happy nerves!
  8. Improved sports performance
  9. Reduced headaches
  10. To stop us feeling old!

When & How?

Practicing muscle releases or stretches everyday is ideal. We recommend you set aside a minimum of 10 minutes a day to work on the areas that make the biggest difference to your body.  If you have a few areas to work on, you have had a big day at work or you are exercising at a high level, we would recommend 20-30mins.If you aren’t sure what areas need to be released in your body to help you perform better, a Barefoot Physiotherapist will do a head-to-toe assessment to work out where you need to focus on for your body.It is normal to feel some discomfort during these releases and it should stop as soon as you release the pressure. If it doesn’t, please notify your Physiotherapist to find out why. Remember to breathe while you do your releases! Breathing in & out deeply will help relax the muscle contraction and speed up the releasing effect.

Be aware of your position while you stretch/release. Our brain always likes to take the easy option, so it will sometimes sub-consciously put us in the position where we get the least resistance. This doesn’t help us achieve the flexibility we are after. Posture and technique are key to sustaining a good stretch on a muscle, so please read the side notes next to the photo examples.

Posterior Leg

Hamstring stretch
hamstring-stretch

  • Find a chair or step to rest your heel on. Keep a slight bend in the knees.
  • Stand tall lean forward from your hips keeping your back straight and a slight bend in your knee.
  • You should feel the stretch in the back of your thigh, not the back of your knee.
  • Breathe in and out slowly and see if you can stretch further forward through the 60 seconds that you hold the stretch.
  • Repeat on the other side.

Hamstring release with ball
hamstring-release-with-ball

  • Find a hard surface to sit on and a firm ball.
  • Place the ball under the leg so the thigh and hamstring muscle is resting on it. The muscle bellies of the hamstring sit on the outside and inside of the thigh rather than in the middle.
  • Find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • You can bend/extend your leg at the same time but don’t fully straighten it
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Calf stretch
calf-stretch

  • Find a bench or wall to support yourself and push against.
  • Place the leg that you are stretching behind you. Ensure the toes are pointing forward, your heel is flat on the ground and your knee is straight.
  • Lean forward onto the forward leg as you push back into the behind leg.
  • You should feel the stretch in the lower leg anywhere from your knee to your ankle.
  • Hold for 60 seconds whilst breathing slowly and repeat on the other side.

Calf release – sitting with fingers/thumb
calf-release

  • You can massage points in your calf using your fingers and thumbs.
  • Sit with your leg crossed on top of the other leg to get access to the inside bulk of the muscle. With your fingers and thumbs, feel around the muscle for ‘knots’ or ‘ropey bands’ to release. You can use moisturizing cream to make it easier to rub on the skin (if the cream is suitable for your skin type).
  • If you are unable to get into this position, or the part of your calf that it tight is not in that area, there are other options to release your calf.
  • Hold each spot for 90seconds
  • You can move your foot up and down at the same time
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Calf release – sitting with pocket physio
Posterior Leg Release Posterior Leg Release

  • You can also massage points in your calf using a pocket physio
  • Sit with your leg crossed over the other leg to get access to the inside bulk of the muscle
  • Find a spot in the muscle where the pocket physio feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • You can move your foot up and down at the same time
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Calf release – lying down
Calf Release - Lying Down Calf Release - Lying Down

  • Lay down with one knee bent up and the other calf muscle resting on that knee
  • Find a spot in the muscle where the knee feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • You can move your foot up and down at the same time
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
  • You can focus on the inside or outside of the calf muscle

Calf release – on ground with foam roller

Calf Release - Foam Roller Calf Release - Foam Roller

  • On the ground, rest your calf on the foam roller
  • To add more pressure you can place your other leg on top of the leg getting massaged. You can also lift your body off the ground to push your calf into the roller
  • Find a spot in the muscle where the foam roller feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • You can move the foot of the massage leg up and down at the same time
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
  • You can focus on the inside or outside of the calf muscle by changing your angle

Calf Release - Foam Roller Calf Release - Foam Roller

 

Thigh

Quad stretch
quadricep-stretch

  • Stand near the wall or a bench to balance yourself.
  • Lift one leg up behind you and grab hold of your foot. If you cannot reach your foot, use a towel to wrap around your foot and keep hold of it.
  • Keep your knees next to each other. Stand tall through your back, push your hips forward by contracting your glute muscles at the back.
  • You should feel the stretch through the front of the thigh, anywhere from your hip to your knee. If the sensation is really strong in the knee alone, stop the stretch.
  • Hold for 60 seconds whilst breathing slowly. Then repeat on the other side.

Outer Quad Release – sitting using knuckles

Outer Quad Release Outer Quad Release

  • You can massage points in your outer quad using your knuckles
  • Sit with your legs relaxed in front
  • Run your knuckles along the outer thigh muscle with pressure (it may be easier with some moisturizing cream). Aim to find a spot in the muscle where your knuckles feel like they are pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Outer Quad Release – sitting using ball

Outer Quad Release Outer Quad Release

  • You can massage points in your outer quad using a ball
  • Sit with your legs relaxed in front
  • Run the ball along the outer thigh muscle with pressure. Aim to find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Outer Quad Release – on the ground with the foam roller

Quad Release - Foam Roller

  • On the ground, rest your outer thigh on the foam roller. Lean on your elbow of the same side. You can place your other hand on the ground for balance also.
  • To add more pressure you can place your other leg on top, otherwise you can rest the other leg in front for a third balance point
  • Find a spot in the muscle where the foam roller feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
  • You can focus on different parts of the muscle by leaning forwards or back

Mid Quad Release – Sitting using the thumbs

Mid Quad Release Mid Quad Release

  • You can massage points in your quad using your thumb
  • Sit with your legs relaxed in front
  • Run your thumbs along the top of your thigh muscle with pressure. Aim to find a spot in the muscle where your thumbs feel like they are pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Mid Quad Release – on the ground with the roller

Mid Quad Release Mid Quad Release

  • On the ground, rest the front/middle of your thigh on the foam roller. Lean on your elbows and other knee.
  • Roll up and down slowly transferring weight from your arms to legs
  • Find a spot in the muscle where the foam roller feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Bend your knee up and down whilst staying on the spot
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Adductor Release – sitting using ball

Adductor Release Adductor Release

  • You can massage points in your adductor (inner thigh) using a ball.
  • Sit with your leg relaxed in front and slightly turned out
  • Run the ball along the inner thigh muscle with pressure. Aim to find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Adductor Release – on the ground with the roller

Adductor Release Adductor Release

  • On the ground, rest your inner thigh on the foam roller. Lean on your elbows and other knee.
  • Roll from knee to hip (or hip to knee) slowly
  • Find a spot in the muscle where the foam roller feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • If tolerable, bend & straighten your knee whilst staying on the spot
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

 

Hip

Glute release and stretch

Glute Release Glute Release

  • Lay on the floor with your knees bent up. Place a firm ball on the glute muscle. This muscle runs from the top of your pelvis at the back, around to the side of your hip and down to your buttock
  • Aim to find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
  • To increase the stretch, put the foot of the same leg on top of the other knee. You can also push the knee of the stretching leg away from your body or pull in towards your body.
  • If this release on the ground is too uncomfortable you can also do the release on the wall

GLUTEAL-RELEASE-&-STRETCH

 

TFL release with ball
tfl

  • The TFL muscle is more towards the front of where you would work on your glutes. Find your hip bone sticking out at the front. Now feel the fleshy muscle to the outside of the bone. This is where your TFL is located. Place the ball on that spot and roll onto the ball. You should be half on your side, half on your front.
  • Find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • If tolerable, bend your knee up and down whilst staying on the spot
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
  • If this release on the ground is too uncomfortable you can also do the release on the wall

TFL release with pocket physio 

TFL Release TFL Release

  • The TFL muscle is more towards the front of where you would work on your glutes. Find your hip bone sticking out at the front. Now feel the fleshy muscle to the outside of the bone. This is where your TFL is located. Place the pocket physio on that spot. You should be half on your side, half on your front.
  • Find a spot in the muscle where the pocket physio feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • If tolerable, bend your knee up and down whilst staying on the spot
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
  • If this is too uncomfortable, you can also do this on the wall

Hip rotator release with ball

Hip rotator release with ball Hip rotator release with ball

  • Lay on the floor with your knees bent up. Place a firm ball on the lower part of the buttock (lower than where you work on the glutes)
  • Aim to find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (4-5mins per muscle total)
  • To increase the stretch, put the foot of the same leg on top of the other knee. You can also push your knee away or pull it closer to increase the release.

Iliacus – sitting pushing in with finger

Iliacus – sitting pushing in with finger Iliacus – sitting pushing in with finger

  • You can release your iliacus muscle using your thumb
  • Sit with your legs relaxed in front. Find your pelvis bone that sticks out in front. Tuck your thumb on the inside of this bone and push back and down. (You will need your Physiotherapist to show you how to do this).
  • Find a spot in the muscle where your thumb feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Iliacus – lying on floor with hip flexed

Iliacus – lying on floor with hip flexed Iliacus – lying on floor with hip flexed

  • You can release your iliacus muscle using your thumb
  • Lay on the floor with your knees bent up. Find your pelvis bone that sticks out in front. Tuck your thumb on the inside of this bone and push back and down. (You will need your Physiotherapist to show you how to do this).
  • Find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • You can bend/extend your leg at the same time
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

 

Thoracic/Ribs

Rib opening stretch

Rib opening stretch

  • Lay over a few pillows or cushions to stretch out the ribs on the side that is facing the ceiling
  • Keep your knees slightly bent and together. If it is comfortable, stretch your arm up and over your head and let it relax there.
  • Your Physiotherapist may have asked you to put a heat pack on your ribs
  • Hold this position for 5 breaths (or however long your physio has recommended)

Bow & Arrow Stretch

Bow-&-Arrow-Stretch

  • Lay in bed or on the ground.
  • Bend your knees and hips up to 90 degrees. Place your arms together and outstretched in front.
  • Bend your top arm and rotate your body away from the arm still outstretched. Breathe out.
  • Breathe in as you rotate back to the starting position
  • Repeat back and forward at a slow or medium pace x 10 each side.

Thoracic Extension Stretch

Thoracic Extension Stretch Thoracic Extension Stretch

  • Place a foam roller, a firmly rolled single/double towel or a set of Bakballs under your upper/mid back. Bend your knees up with feet on the ground.
  • You can place a low pillow under your head if needed/more comfortable
  • Option 1: Fold your arms across your chest and lean back. Breath in and out x 10.
  • Option 2: Take your arms up and over your head whilst breathing larger breaths than usual. Repeat x 10. Also, try alternating arms x 10. Find 3-4 different parts of your upper back to release with this stretch.

Thoracic Extension Stretch Thoracic Extension Stretch

Lat stretch
LAT-STRETCH

  • Find a pole or railing to grab on to.
  • Bend through your hips, keeping your back straight and arm outstretched.
  • Lean your hips away from the arm you are stretching and look under your arm if you can.
  • You should feel the stretch going up the outside of the shoulder blade and into the armpit.
  • Hold for 60 seconds each side.

Lat release with roller

Lat release with roller

  • Lay on your side over the roller with your arm stretched above your head. You are aiming to release the muscle running from near your arm pit down to your low back.
  • Roll your body up and down aiming to find a spot in the muscle where the roller feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Lat release with ball

Lat release with ball Lat release with ball

  • Lay on your side with your arm stretched above your head. You are aiming to release the muscle running from near your arm pit down to your low back.
  • Place the ball on the muscle and roll your body up and down aiming to find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

 

Arm

Bicep release with cream

Bicep – thumb and with cream Bicep – thumb and with cream

  • Sit with your arm resting on a table or some cushions.
  • Rub with your thumb or fingers on the bicep muscle. Try to find a spot in the muscle where your thumb feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Tricep – self-release reaching around

Tricep – self-release reaching around

  • Sit with your arm resting on a table or some cushions.
  • Squeeze & rub with your thumb & fingers on the tricep muscle at the back of the arm.
  • Try to find a spot in the muscle where your thumb & fingers feel like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (3-5mins per muscle total)

Tricep – on bar

Tricep – on bar Tricep – on bar

  • Stand or kneel resting the back of your arm on a bar (at the gym or a broomstick at home. You could even try using a roller)
  • Roll up and down the length of the muscle aiming to find a spot in the muscle where your bar feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Forearm extensors – sitting – thumb release and with cream

Forearm extensors – sitting – thumb release and with cream Forearm extensors – sitting – thumb release and with cream

  • Sit with your arm resting on a table or some cushions.
  • Rub with your thumb or fingers on the forearm muscle. Try to find a spot in the muscle where your thumb feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (3-5mins per muscle total)

 

Shoulder

Infraspinatus release with ball
INFRASPINATUS-RELEASE

  • The muscle you are aiming for is on the back of the shoulder blade. Bring one of your arms across your body, and place the ball on the back of that shoulder blade. Lean up against a wall to push the ball into this muscle.
  • Roll the ball on the wall pushing into the muscle. Try to find a spot in the muscle where your ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
  • It is common to feel pressure pain referring to the front of your shoulder. This should go away once you stop the release.

Infraspinatus release with pocket physio

Infraspinatus release with pocket physio Infraspinatus release with pocket physio

  • The muscle you are aiming for is on the back of the shoulder blade. Place the flat side of the pocket physio should be on the wall and the pointy part goes into the muscle on the shoulder blade.
  • Try to find a spot in the muscle where your thumb feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

It is common to feel pressure pain referring to the front of your shoulder. This should go away once you stop the release.

Pec stretch

PEC-STRETCH

  • Place your elbow on a doorway or corner. Your elbow height should be in line with your shoulder.
  • Step the foot forward that is closest to the doorway and lean forward with your trunk
  • You should feel a stretch through the front of your shoulder and chest
  • Breathe slowly and hold for 60 seconds. Then repeat on the other side.

To get a different pec stretch, also try lifting your elbow up about 40 degrees higher than your shoulder height and repeat the same stretch. You will feel a stretch with one more than the other, but practising both is great.

Pec self release with fingers

Pec self release with fingers

  • You can release your pec using your fingers in sitting, standing or lying. The pec muscle runs from the sternum in your chest out to your shoulder. It is commonly tight as it gets closer to your shoulder
  • Move your fingers around the pec muscle with pressure. Aim to find a spot in the muscle where your fingers feel like they are pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Pec – ball release on wall

Pec – ball release on wall Pec – ball release on wall

  • You can release your pec using a ball on the wall. The pec muscle runs from the sternum in your chest out to your shoulder. It is commonly tight as it gets closer to your shoulder
  • Lean the pec muscle on the ball pushing into the wall where there is a corner or doorway
  • Aim to find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Subscap – self release

Subscap – self release Subscap – self release

The subscapularis muscle sits on the underside of your shoulder blade. The best access to the muscle is through the armpit. It is easiest to use the thumbs or fingers of your opposite hand. IT IS BEST TO BE SHOWN BY YOUR PHYSIOTHERAPIST BEFORE PRACTICING THIS ON YOUR OWN

  • To locate the muscle you need to push straight back into the shoulder blade (not up). It is very important to not push firmly up into your armpit as there are blood vessels and nerves travelling down into your arm. If you feel numbness or tingling in your arm please cease doing this release and check with your Physiotherapist
  • Aim to find a spot in the muscle where your thumbs/fingers feel like they are pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Subscap – stretch on wall

Subscap – stretch on wall Subscap – stretch on wall

  • Take the elbow of the Subscapularis muscle you are stretching and place it high on the wall in front of you. Your elbow will be sitting at a 90 degree angle and you can rest your forehead on your forearm.
  • Your legs should be in a stride stance and you are facing the wall.
  • To stretch the muscle you are trying to get your armpit closer to the wall
  • Hold for 60 seconds

Lat stretch

LAT-STRETCH

  • Find a pole or railing to grab on to.
  • Bend through your hips, keeping your back straight and arm outstretched.
  • Lean your hips away from the arm you are stretching and look under your arm if you can.
  • You should feel the stretch going up the outside of the shoulder blade and into the armpit.
  • Hold for 60 seconds each side.

Lat release with roller

Lat release with roller

  • Lay on your side over the roller with your arm stretched above your head. You are aiming to release the muscle running from near your arm pit down to your low back.
  • Roll your body up and down aiming to find a spot in the muscle where the roller feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Lat release with ball

Lat release with ball Lat release with ball

  • Lay on your side with your arm stretched above your head. You are aiming to release the muscle running from near your arm pit down to your low back.
  • Place the ball on the muscle and roll your body up and down aiming to find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

 

Jaw

Self release in sitting with hand outside only

Self release in sitting with hand outside only Self release in sitting with hand outside only

 

  • There are 2 major muscle groups in the jaw that you can self release. Get your Physiotherapist to show you how to do this yourself
  • Using your finger/s, move around the jaw muscles near where the jaw opens in front of the ear
  • Aim to find a spot in the muscle where your fingers feel like they are pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)

Self release in sitting with hand on inside and outside

Self release in sitting with hand on inside and outside Self release in sitting with hand on inside and outside

  • There are 2 major muscle groups in the jaw that you can self release. Get your Physiotherapist to show you how to do this yourself
  • For a more specific release, you can place your thumb on the inside of your mouth and the fingers on the outside. Your thumb is on the outside of your teeth (but inside your mouth) and your mouth is relaxed and closed.
  • Squeeze the jaw muscles in between your thumb & fingers.
  • Aim to find a spot in the muscle where your fingers feel like they are pushing against resistance (something firm like a “knot” or “band” in the muscle).
  • Hold each spot for 90 seconds
  • Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)