So sitting on your side with your arm out, put the ball under where your hip meets the ground - this is the top of the IT Band. Usually you want to roll out before your stretch out and with rolling you want to roll parallel to the fibres first and then perpendicular. So for the IT Band, you want to roll up and down first and then across. For how long you should roll, usually it’s until the discomfort is cut in half, so when you first lie on the ball it will be a bit tender and then it should go down in about in half and that’s when you can stop rolling. Next is going to be the Piriformis or the glutes. So this one is a little bit harder to find but you want to put keep the ball a little more to the outside of the glute and little bit towards the top. So basically find a tender spot or a hot spot and for this you want to roll side to side and then you’re going to roll up and down.Next is for your back, so you’re going to take two balls and put them side by side, one ball should be on each side of your spine. You can put both of the balls into a sock to keep them together to make it a little bit easier to roll. It’s hard to roll from the top to the bottom of your back so you want to roll a few times on your low back before moving it up and rolling again. You’re going to keep moving it up until you’ve gone from above your hips to the top of your shoulders. For paddlers, the middle and upper back are going to be super important. A lot of paddlers are really tight between their shoulder blades and we want to open up your upper back to really get a strong stroke. And remember that rolling and stretching should be done after you’ve already done a good on water cool down. As a hands down really different paddling isn’t really enough, you want to make sure you paddle for 5 to 10 minutes at 70%, good hands up paddling to really optimize your recovery and prevent injuries from happening.
With your knees bent and feet flat on the ground place two release balls together on either side of the lower back. Then lie down with your hands behind your head and neck. A pillow can also be used to support your head & neck even more. Next, lift the buttocks up to increase the pressure contact point on your low back muscles with the balls. Increase the pressure point on one side of the back by leaning on that side and holding for 60 seconds and then switch to the opposite side to release for 60 seconds as well. Then roll your body down-ward to position the balls a little higher on the back muscles. Increase pressure contact points like you did before and repeat in as many back muscle areas as needed. This release ball technique can alleviate tight, stiff or sore muscles in the back. You can do this up to several times per day.
Place the release ball on the Gluteus Medius muscle located just below the superior aspect of the pelvic bone called the Iliac crest. Then roll on to the ball and bring your forearm to the floor. Go back and forth with partial weight and then to progress it with full weight on the release ball. Roll it out for up to 3 minutes before stretching. This release technique is great for lower back, sacroiliac and hip joint stiffness, pain and dysfunction.
After finding the piriformis muscle place the release ball onto it. Then straighten the leg and lean over with your weight on the muscle and roll onto it. Roll slowly back and forth on the ball finding that Sweet Spot. Continue rolling for about 2-3 minutes and then switch over to the other side doing 2-3 sets. This release technique can help with tightness or disfunction in the sacroiliac joint, lower back, hips, sciatica.
Position the release ball on the Hip Flexor muscle called the “Tensor Fascia Lata”. Then roll onto the muscle crossing the opposite leg in front of you. Roll slowly back and forth with your body weight on the ball finding that Sweet Spot. Continue rolling for about 2-3 minutes and then switch over to the other side doing 2-3 sets. This release technique can help with tightness of the hip flexor muscles, dysfunction in the sacroiliac joint, lower back, hips or lower back and disc strains.