Razage Self Care
How to Use the Trigger-point Tool
The trigger-point tool is an excellent “in-between” session helper. I keep one in my house and one in my car. If you need more help with orientation, feel free to call, email or ask Raz! More isn’t always better, you just want to make a suggestion to your muscles to activate the inner physician of your body. Use tp-tool 1-2 times per day.
Head - Great for sinus pressure, stress relief or headaches
Lay on your back, on the floor place TP Tool under head, between occiput (the two bumps at the bottom, back of head). Make a triangle with your hands under ball so as not to let head drop on floor if ball squeezes out.
Let ball slowly roll outward from occiput, towards top of head. You can also roll the forehead by turning over.
Neck - Great to relieve stress, headaches or neck ache and arm/hand numbness
Lay on your back on the floor. Place ball close to but not on spine. Roll ball by moving your upper torso or just let it sit in one spot (on knot) for about 12 seconds.
Upper arms - Alleviate strain from having arms infront of you on regular basis
Kneel at a coffee or low table. Place ball under triceps (back of arm) just above elbow, roll back and forth to shoulder
Lower arms - regular computer use, writing etc will cause strain here
Stand sideways at a wall, place ball between wall and top of your forearm. Roll from wrist to elbow.
Back of shoulder (where shoulder attaches to arm on the back)
1A) Lay on your back on the floor. Place ball under the back of your shoulder use upper torso to roll ball around area . Or let ball rest on your trigger-point for about 12 seconds.
2A) In standing position, raise straight arm above head and place it against the wall (with side of body against wall)
Side Hip Attachments
Turn your body so that ball rolls from side to your back. Can move back and forth or start again at side.
Mid back
Lay on your back, on the floor. Place ball in the mid back and to either side of the spine. Roll or rest for 12 sec.
Low back
Lay on your back, on the floor. Place ball on the lower back and to either side of the spine. Roll or rest for 12 sec.
Gluteus (your behind)
Lay on your back on the floor. Place ball on buttocks and to either side of the spine. Roll or rest for 12 sec.
HIP - Posture, walking/ running all affect this area
It’s best if you use a foam roller for this area but you can use the ball to loosen muscles around the hip bone by lying on your side with ball on or around hip bone. Roll or rest for 12 sec.
Front Hip Attachments
Lay on your stomach on the floor. Place ball on either left or right bony prominence (hip bone) or roll by swinging hips back and forth.
Psoas
Lay on your stomach on the floor. Place ball inside, or towards stomach left or right bony prominence (hip bone) or roll by swinging hips back and forth
Cervical & Trapizius Sheet Stretch
1. Use a common flat sheet; twin or full is best but any will work. hold sheet long ways, paralell (head to toe) to
your standing body.
2. Place one end of the sheet on a bed, chair etc and sit on it to anchor it.
3. Pull remainder of sheet up back, over shoulder and under the inside of opposite leg, Grasp sheet at
underside of leg (hamstring) so arm, wrist & hand are not straining. (think holding handle bars)
4. Push leg down towards floor & hold for 3-5 minutes or longer until neck feels lengthened
*** Dont slouch, but you can very slowly, turn neck in different directions for more of a stretch.
This can be done while watching tv or whenever you want to stretch.
Hip Reset
Lie on your back, with legs straight out.
1. Flex one of your feet back towards your head at the same time hike the hip of the opposite leg also towards
your head. Keep legs as flat as possible
2. Repeat with other side ...flex other foot, hike opposite hip
3. Relax both feet and push tailbone down toward bed/floor/table
4-Point Hip/ Shoulder Stretch
Lie on your back, with legs straight out. Since both the shoulder and hip are ball & socket joints you can interchange this stretch for either.
Concentrate on slow mimimal movements of the bone instead of the muscle.
1. Move hip/shoulder uptoward Ceiling
2. Move toward Ear
3. Move toward Table/bed/floor
4. Move down and Out through hand for shoulder or foot for hip
Remember easier using this acronym : CETO - Ceiling - Ear - Table - Out
Please keep in mind that these stretches are NOT to be used in place of advice from a qualified healthcare professional. Never shake, jerk or force any part of your body. Stetches should feel good and should not be painful. It may take some time to increase range of motion.
Be consistant and be patient and you may feel relief from pain and discomfort.
Feel free to email (raz@Razage.com) or call (949)254-9192 Raz with any questions.
