Self Myofascial Release Exercises with a Ball | LeBauerPT Greensboro, NC
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- เผยแพร่เมื่อ 9 มี.ค. 2013
- Self Myofascial Release Exercises with a ball - Greensboro, NC - yellow ball video
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Myofascial Release is not only an awesome and highly effective treatment technique to receive during a therapy session, it can be used at home and this is what makes it stand out from the crowd. Self Myofascial Release using a small inflatable ball feels good, can reduce your pain and symptoms as well as prevent them in the future.
It is similar to using a foam roller, trigger point massager, yellow ball, theracane, but slightly different in technique. A tennis ball, like a foam roller, can often be too hard or too much pressure, and an inflatable ball can allow you to stay in one position for 3-5 minutes. Place it where you feel tightness, tenderness, restriction or pain to allow the tissue and your body to release completely without feeling like you have to protect yourself due to intense sensations or pain.
Disclaimer: As always, please use common sense, do not work, exercise or treat yourself through sharp and shooting pain and if you feel like your problem or pain needs further evaluation by your physician or physical therapist, please give them a call. If you have a recent injury, fracture or If you are pregnant please skip the psoas work in your stomach and if you have osteoporosis or compression fractures please avoid using the ball directly under your spine. If you have any questions or concerns about weather these exercises are right for you please check with your healthcare provider.
• Self Myofascial Releas...
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Thank you, 10 years later. ❤
Thank you Aaron! I am sharing this with my Myofascial participants!
Jarod,
I'm glad that worked out! I love how videos and technology can make it easier to help people.
Nice to see you helped others with this video!
Of course the day you sent an email out about this new video, I had a patient who I couldn't fit in my schedule, but I was able to send them this video. Thanks Aaron!
Hey thanks a lot for the help man, I’m a 21 year old guy and I’m suffering from really severe myofascial pain that came out of nowhere this year and totally turned my life upside down. I felt defeated and depressed about my future for a few months but with the support of people like you, I feel like I’ll be able to have a normal life if I dial in my treatment. Thanks again
thanks Connor!!!
thirsts how are you feeling?
Hey, i am going through the same thing as you, i am also pretty young. Has your pain gone away? I have been dealing with it for four years now
@@nacepaly7607 I’m 27 now, and I started turning the corner a couple years ago. I have my life back now, and I’m not depressed or worried about my future anymore, thank God!
I will give you the best advice I can give you. You have to retrain your brain to relax and not think about the pain anymore, as impossible as that sounds. It’s a long process. You need to fight to reclaim that normal function every day.
One of the keys is to do your best to ignore and not think about the pain at all. It’s not doing you any good, just teaching your brain to anticipate pain. After 4 years, the real injury has been healed, your brain has just learned the pain. You have to subconsciously teach it that actually you’ll be fine. Any pain you may feel now can safely be ignored and your body is not at risk of any real injury.
The next thing I will say was entirely crucial for my recovery was to resume normal activity. The way I accomplished this was by walking every day. At first, it was less than a mile. But I stuck to it every day, for two years. Even in the winter. Never more than a couple miles, but I was consistent about it.
Locomotion really helps the back and your other muscles. Walking was the absolute best thing for me. I found that self-care routines such as massage, stretching, ice and heat only made things worse and built up the notion that I’m injured in my mind. I’d say try ditching all of that and just walk. It’s also huge for your mental health.
So above all I’d say reclaim your mind by ignoring the pain, refusing to give it your attention (because I know how exhausting it is to think about pain and your future all day every day, it’s hell, and it doesn’t help), and to start walking, and trying to resume normal levels of activity slowly but surely. Don’t be afraid of movement, your body is fine. You don’t have any diseases or structural injuries, I can almost promise. This learned pain phenomena is super common when it comes to chronic pain.
If there’s anything else you’d like me to share or if you have any questions I’d be happy to answer. Stay strong you are gonna be just fine. You’ve made it through the worst of it which is the first few years, adapting to it. You will be so mentally strong when you come out the other side 💪
Very informative. You have a gift for teaching.
I'm just grateful you gave me the permission to stop what I'm doing if it gets too painful
Thank you!
Thanks Melle! I'm honored to be included in that list.
Thanks April!
Thanks Chris!
Thank-you for this video! I have shared it many times with my close friends. I've been doing this for a couple of months now, what a difference. Haven't gone to the chiropractor for 2 months and have no plans to ever go back. My muscles are the problem not my bones! Thanks a million!
Ekim Tha you so much for you comment. You are certainly welcome. I'm glad this video has made such an impact on the way you feel. I appreciate you sharing it and helping others too!
Thank you so much Dr Aaron! it works for me. Great video!!
+Xiaoyu Du Thanks so much for your comment I'm glad this helped.
Thanks so much for this video!
thanks Candise!! :-D
Great Video, educational, safe "on the spot". Thank you very much. Cheers from Portugal.
+Pedro Maia Thanks Pedro for your comment I'm glad this helped.
Greatly appreciate the awesome video. It helped!
+kosta stathis Thanks so much for your comment I'm glad this helped.
Great video. Thanks so much!!
thanks Gigi!
Thanks for the video and info. Very much appreciated as is your tranquil demeanor ;-)
Michael,
Thanks for your compliments!
Thanks Aaron! Going to share with my clients
thanks Kristi!!! :-D
Great video Aaron, very thorough, and very clear! I often include a link to a helpful video in my weekly news letter. Sometimes I use one of my videos, (and I need to shoot more), Other times I include a clip from John, from Dr. Guimberteau, I've included your self-treatment video for plantar fasciitis. Thank you for providing me with another valuable resource to share!
This solved some major problems for me. Thank you!
Glad to hear!
Thanks for this video i
Informative.
Excellent presentation!
I appreciate it!
Thanks great video
You're welcome. thanks for your comment!
thanks dr its very helpful
you're welcome!
Wow!!! This is a great information!!! thanks a lot.
Absolutely!! 🙏
this was helpful. thanks.
thank you!
Excellent vid Aaron, Thank you....I need to get a ball like this (one more for my collection!) Been using my yellow 10inch nubby ball, but look forward to trying these exercises with the small ball...
Thanks! I really appreciate your comment and compliment!
LeBauer Physical Therapy, LLC thank you that was so helpful
thank you!!!
Guys I'm not the type to say things that are for effect but I genuinely feel that this explains a lot about my discomfort for years how would I get diagnosed do I just see a go what would the tests be like ?
Very informative and well explained. I'm glad you pointed out that the tennis ball may be too hard. People don't realize that they may be doing more harm than good when they use hard balls. Stay away from lacrosse balls!
+Denie S Lax balls work well against the wall.
So good!
:-D Thanks!
One question I hope you can help me out with. I foam roll my calves a lot because they get super tight. I have always had "spider" veins (the blue/purple little short veins) but it seems like I see a couple more. Does foam rolling cause more spider veins or varicose veins and is it safe to foam roll on existing spider veins? Does it matter which you direction you roll on the calf?
I have a bulging disk in my T12, so am wondering if this would be painful because of that.
could some of these be done sitting up?
Thanks! I will be trying this!
You're welcome!
thanks for the information. Can i weight train if i have have myofascial pain??? In the morning the muscles feel tensed and they remain tensed throughout the day.
Yes, you can weight train if you have myofascial pain. Just start in small doses and don't continue if your pain or symptoms occur with every rep or get worse as you go along. It's ok to train if you have soreness that is not worse with specific movements. Often after exercise you'll feel better because not all pain is "myofascial pain" or related to a specific tissue or injury. Pain is often created by your nervous system in response to a threat. My best advice, is that before you begin weight training, that you see a local physical therapist or physio therapist who can evaluate your movement and help you with the persistent pain that is likely occurring and why you have "myofascial pain"
The ball directly to the spine?
Can this really release fascia? I've also been told by experts that muscle fascia can't truly change simply by laying on a ball or foam roller. I will try it. I have it in my lower abdomen.
Which kind of ball are you used ?
An amazing
thank you so much it did help
+maria centeno Thanks so much for your comment I'm glad this helped.
Where can I buy this ball?
Thanks a bunch, I've had such pain, but everywhere is closed for CV19
Glad I could help
نبغى ترجمة باليز
I had learn that never you put the ball on the spine, always on the muscles, am I wrong?
Mariel, yes, it's OK to put a ball on your spine. It should be an inflatable ball. if you use a hard ball it will be really uncomfortable. neither are dangerous for your spine. it's really strong and sturdy. If you have osteoporosis, then before you do this you should check with a physical therapist. Otherwise it's completely ok as long as it feel therapeutic and good. if it's uncomfortable, start on your bed. This technique helps the joints move more and open up. thanks!
Hello sir i am a medical student ..i have upper back pain..i have consulted physical therapist...but not found relief..is there any way i can contact you??will you please help me??
the best way to contact us is through our website. Check the link in the video description. thanks!
Do you even lift?
+hydrogen building yes, I use kettlebells and practice power yoga.
Like you very though guy you deserve my click !
Please help I tried this and my wife left me
So, what this great information has to do with your usless sexuality?
.9
NEVER PUT IT ON THE SPINE !!!!!!!!
Never put what on the spine? and why?
The way I show how to use an inflatable ball is safe for people if you do it gently and follow the instructions in the video.
If this feels like to much for you then a video isn't what you need and you should get some individualized exercises?
Not effective..