Trigger point release is a technique that I utilize to address tight and tender areas of a muscle. In this video, I use a Lacrosse ball (hard rubber ball) to apply a comfortable pressure over the chest muscle/pec. Make sure when applying pressure with the ball that it is comfortable and you are not putting pressure over a boney area, and over the soft tissue/muscle.

Start with 2 minutes for 1-2 sets.

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With excessive gripping in grappling, you can develop tenderness and even tension/tightness in the forearm muscles. This technique of using a Lacrosse ball or roller to address trigger points (tightened/restricted muscles) can be helpful with recovery and reducing soreness.

Its vital to think of this concept in conjunction with an adequate warm-up, stretching, opposing muscle strengthening, and activity modification.

I prefer to do this after training, but can also be utilized before a training session as well.

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The traditional trigger point release technique with applying pressure with a Lacrosse ball or a mobility ball is useful and beneficial.

But in this video I demonstrate a variation that I feel adds a compenent that is even more effective.

The “pin and stretch” technique does a really great job at pinning the muscle and elongating it with movement. You “tack” the tissue down and then increase the stretch through movement.

This has been a go-to of mine with various tender or restricted muscle groups. Its quick and useful! Give it a try!

*** I have just released my new warm-up that was created specifically for grapplers!

The warm-up includes dynamic movements, stretches, range of motion exercises, muscle activation exercises, and a bunch more content that I have used myself and with my training partners to allow for an effective and useful warm-up to keep you healthy and training. 

Purchase the complete warm-up product at https://jiujitsutherapist.com/products-gear

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In this video, I review the “Pso-Rite” product and how to use this device for trigger point release of the psoas muscle.

We discuss the location and function of the psoas muscle and why it can be a problematic muscle for a jiu-jitsu practitioner.

The Psoas muscle also effects hip mobility as well as can lead to hip and low back pain as this muscle can be inherently tight in jiu-jitsu practitioners.

Releasing the Psoas muscle with a tool such as the Pos-Rite will lead to improvement in hip and low back pain, improved hip and back mobility, and will also assist with recovery for BJJ.

Checkout the Pso-rite here: https://pso-rite.com

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***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!

***More videos and exercise tips at https://jiujitsutherapist.com

***Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

***Support the podcast and visit our podcast sponsor “Charlotte’s Web” at www.charlottesweb.com and use the promo code chewjitsu10 to get 10% off of your total CBD and product purchase!

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These techniques are simple ways to use a Lacrosse ball to decrease tension and pain in the foot.

The basic techniques in the video include trigger point release by putting steady pressure onto a tender spot on the foot, rolling the ball under the foot, and pinning the ball and then stretching the area by moving the toes.

Try one or all and see what works best. These are useful techniques to be used before training as a warm up or after training as a cool down.

If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://mbodilouisville.com or send me a message!

More videos and exercise tips at https://jiujitsutherapist.com

Check me out on The Chewjitsu Podcast with my co-host, BJJ Black Belt Nick “Chewy” Albin of www.chewjitsu.net for some great jiu-jitsu conversation and interviews! http://chewjitsu.libsyn.com

Support the podcast and visit our podcast sponsor “Charlotte’s Web” at cwhemp.com and use the promo code chewjitsu10 to get 10% off of your total CBD and product purchase!

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Trigger points, knots, and painful muscles are an annoying and consistent part of BJJ. Using the theracane has helped me substantially to not only reduce painful trigger points in my muscles, but help with muscle recovery, decrease tension, and improve motion in the joints that are effected by the muscles.
Theracane link: https://www.amazon.com/Thera-Cane-No-Model-Massager/dp/B00NH0XG7E/ref=sr_1_2_s_it?s=hpc&ie=UTF8&qid=1519076700&sr=1-2&keywords=theracane&th=1

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