Back Muscles TrP Therapy

Tools Needed
-Foam roller
-Therapy Ball ( Hockey ball/Tennis ball or Bouncy ball)
-BodyBackBuddy 27”

Most of the TrP treatment is to the RIGHT hand side of the body!

1) Warm-up (Foam Rolling)
-Starting off with hips flat on the floor, roll up & down spreading the weight evenly
 -Progressing with the hips raised, arms across the chest using more pressure
- Turning onto your side, arm out straight rolling into the lat muscles

2) Compression Therapy
- Ball therapy against the wall, feet should be out from the wall pushing your body
Weight into the all ( working on the upper traps in a circular motion, and working up
& down of centre to the spine)
-Ball therapy on the Ground, spreading your weight evenly applying body weight
Pressure into the ground ( working on the upper traps in a circular motion, and working
 Up & down of centre to the spine)
-Body Back Buddy (thera-cane),
Using the thumb side of the buddy working into the upper back. Pressure can
be applied directly, deep, bouncing, circular, kneading.
Using the elbow side of the buddy working into the upper back

3) Active Release
Ball against the wall
-Applying direct pressure into the muscle,  bringing the arm
across the chest at 90*
-Increasing 45* bringing across the chest,
& Finally bringing the arm up 180*
Ball on the ground
-Bringing the arm across the chest at 90*
Increasing 45* bringing across the chest,
& Finally bringing the arm up 180*
-Body back buddy
- Foam roller spinal mobilization

4) Bodybackbuddy
-Applying direct pressure into the muscle,  bringing the arm
across the chest at 90*
-Increasing 45* bringing across the chest,
& Finally bringing the arm up 180*

5) Spine Mobilization
- Starting of with the foam roller on the lumbar spine, hips on the floor, and controlling
Your breathing, take a deep breath in & on the way out lean back over the foam
Roller bring your shoulder blades down to the ground.  This is a slow controlled
Movement.
-Move the foam roller up slightly on the spine and follow the steps above.
-Do this for each area of the spine working up to the shoulder blades, then working
Your way back down to the lumbar region.  

4) Stretching ( At least 5 mins per exercise)
-Sitting Trunk Rotation
-Kneeing Shoulder Twist
-Crunch & Reach

5) Active Movement
-TRX- Feet flat on the floor pulls                   4 Sets of 10 Reps  
-TRX- Feet Flat on the Wall pulls                 4 Sets of 10 Reps  
-Full Pull-ups                                                           4 Sets of 10 Reps