In this blog, you will learn about specific back pain, knee pain and general tendonitis release techniques and also exercises that will strengthen these main areas. These are just examples of what can be used. There are different types of massage balls, ranging from small to medium and large. Also, all sorts of foam rollers and shapes. Another approach can be a sports massage that can be very effective.
The good thing about these pain and tension self-release techniques is that you can do them in your free time, free of charge and more conveniently. While massage with a good masseur can be better the way it’s targeting deep muscles that can be hard to reach for a regular Joe. Furthermore, the pain release techniques can be painful, so it’s better to have someone else do it. Trust me on this one!
PAIN / TENSION RELEASE TECHNIQUES
FOAM ROLLING:
- calves, shins
- quadriceps (including inner knee part vastus medialis)
- hamstrings
- IT bands
- Inner thigh (adductor)
- hip flexors
- glutes
- side glutes
- lower back
- upper back
- DOWNWARD DOG – calf, hamstring, lower and upper back (back release)
- PIGEON pose + quad stretch – glutes, quads (knee release)
- Leaning from a bar sideways (lats + lower back)
- Leaning back from a bar
- Hindi squat (or holding a bar)
- Sofa stretch
- Hip flexor stretch (normal + with twisted food out and deeper)
- Glute stretch on a box (deeper range)
STRENGTHENING EXERCISES
- Hip stabilizers + balance and strength (BOSU ball balance, resistance band standing leg extensions, Glute machine, abductor & adductor machine
- Abdominals – hover + arm, leg out, stir the pot,
- Obliques – oblique crunch, cable twists, tube twistsGlutes – booty builder, glute, hip bridge, prone leg lift
- Hamstrings + calves – leg curls, calf ext.
- Quads – leg press, squat, leg extension
- Lower back – prone back extensions with arms/legs out, easier option is with hand beside the chest and helping
Here is the 12-minute long video with stretches and some balance and hip strengthening exercises:
If you haven’t see the Introduction video you can click here to read more: https://otowinkler.com/back-pain-knee-p…tis-part-1-intro/
I am here to help you, and if you have any questions just book an appointment via the contact form.