Hands-Free Self Massage for Injury Prevention & Workout...

Hands-Free Self Massage for Injury Prevention & Workout

Recovery

with Rick Kaselj, MS

Rick Kaselj – ExercisesForInjuries.com

My Story

Rick Kaselj– BSc – 1997– MS – 2008 / RC– Work – physical therapy

clinic, studio, gym, rehab centre

– Courses – live, webinars, video presentations

– Writing – books, manuals– Injury specialist– Blog – ExercisesForInjuries.com

Rick Hiking 4300 km / 5 months from Mexico to Canada

Objectives

Part 1:What is Self Massage?

Part 2:Do’s and Don’t’s for Self Massage?

Part 3:Self Massage Exercises

Full Presentation Handout will be Available September 9 at:

http://ExercisesForInjuries.com/BCRPA13

Rick Kaselj - www.HealingThroughMovement.com

What is Hands Free Self Massage?

Brushing = Dentist

Self Massage = Massage

What are the Benefits of Hands Free Self Massage?

• Decrease tension• Improve circulation• Waste removal• Increasing range of motion• Improving movement• Decreasing stress• Decreasing tension in the muscle

Who Should Be Doing Hands Free Self Massage?

• Everyone

Who Should NOT Be Doing Hands Free Self Massage?

• Those that do not have medical approval to start exercising• Pressure on varicose veins• Positional blood pressure issues• Osteoporosis • Unstable joint - be cautious

Who Should NOT Be Doing Hands Free Self Massage?

• Open wounds • Infected areas• Herniated or bulging discs• Anywhere there are clots• If you are pregnant do not apply pressure to your legs

Tools of the Trade for Hands Free Self Massage

• Foam Roller• Medicine Ball

• Softball• Tennis Ball

Tools of the Trade for Hands Free Self Massage

• Lacrosse Ball• Trigger Point Tool

•TheraCane •Your Hands

Key #1 for Hands Free Self Massage

Be In the Moment

Hydration

Breathing

Different Techniques

• Rolling or Rubbing - over full muscle

• Holding - on a sensitive point

• Hold with Movement - on sensitive point and active ROM

• Rocking - moving over a sensitive point

Self Massage Exercises for..

1. Foot2. Calf3. Knee4. Hip5. Back 6. Shoulder7. Neck8. Hand

Test to Try - Toe Touching

Self Massage of the Foot

Rolling on the foot:- Heel to 5 pads of the toes- Along the pads of the foot- Base of the heel

How Hard to Press?

On a scale of 1 to 10:- Pressure to a 5, 6, 7 scale- Then have it subside to a 4

Points of the foot:- 5 pads of the toes- Inside and outside of the arch- Base of the heel

Self Massage of the Calf

Finger or Tool:- Belly- Outer calf

Self Massage of the Calf

Foam Roller & Ball- Belly- Outer calf

Self Massage of the Shin

- Foam roller on shin- Fingers into shin- Ball on shin

Re-Test - Toe Touching

- How does it feel?- Has it changed

your movement?- Has how far you

can reach changed?

When to Stretch?

Afterwards

Test to Try - Squatting- Self massage one side only and compare

how each side performs and feels

Self Massage of the Hip

Foam Roller:- Quad, IT band, Hamstring, Adductor- Gluteus Maximus, Gluteus Medius,

Piriformis

Tool Progression: med ball, softball

What to Focus In On Around the Hip?

Zones of Convergence- Where the muscles connect

What If You Can’t Get on the Floor?

Wall with Med Ball:- thigh, hip

Sitting with Ball:- seat, hamstring

What If You Can’t Get on the Floor?

Rolling Pin in Sitting:- thigh, shin

Foam Roller on Wall:- Low back, sides of the spine,

Re-Test - Squatting

- How does it feel?- Has it changed your movement?- Has your depth change?

Self Massage of the Back

Self Massage of the Shoulder

Ball on Wall:- rhomboids, trapezius, supraspinatus, infraspinatus

Self Massage of the Neck

Foam Roller:- Under neck

Dual Tennis Balls:- Segments of the spine

Self Massage of the Hand

Massage on the Hand:- Top and back part of fingers- Inside of the fingers

Rolling on the Hand:- Heel of the hand to the finger

tips- Along the pads of the heel of

the hand

Points of the foot:- 4 pads of the hands- 2 pad on the heels of the

hand- 2 points in the middle of the

Resources• Trigger Point Therapy for Foot,

Ankle, Knee & Leg Pain by Valerie DeLaune

• The MELT Method by Sue Hitzmann

Objectives

Part 1:What is Self Massage?

Part 2:Do’s and Don’t’s for Self Massage?

Part 3:Self Massage Exercises

More FREE Information on Exercise & Injuries

$299 Fitness Education Returning the Shoulder Back to Optimal

Function Seminar Exercise Modification for the Sensitive

Shoulder Seminar Visit www.ExercisesForInjuries.com

Other Injuries

– Plantar Fasciitis– Lumbar Fusion– Achilles Tendinitis– Jumper’s Knee– Tennis Elbow– Recovery Workouts– Ankle Sprain

Other Injuries– Iliotibial Band Syndrome (IT

Band)– Shin Splints– Piriformis Syndrome– Patellofemoral Pain Syndrome– Meniscus Tear– Sacroiliac Pain– What to do When a Low Back

Flare Up Hits

Thank You

Send me your questions! Visit ExercisesForInjuries.com to get

$299 in Fitness Education Gifts Rick Kaselj support@ExercisesForInjuries.com www.ExercisesForInjuries.com

Hands-Free Self Massage for Injury Prevention & Workout...

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