Choose which Body area on how to Use the Tool
Neck-Headaches-Other
Neck
Headaches
IASTM
Acute Pain & Injuries
When To Use the Tool
Fascia Facts
Trigger Point Therapy
Acute Pain and Injuries
If you have a recent injury or an old injury that has increased in pain then it is best to ice the area to reduce the inflammation. Do not put the tool directly on the most painful spot straight away as that will increase your pain. Use the tool on a spot nearby that does not stir up your pain, this will still put a stretch on the sore spot and loosen up the tight tissues that caused the sore spot. A sore spot is caused by muscles that are tight and stuck together and the sore spot is the weakest part of that muscle. Putting the tool on the whole muscle addresses this underlying problem rather than just concentrating on the most painful area. This Tool stretches very strong stubborn fascia, but it is not a 5 minute job. To get lasting results you need to build up to 30 mins in one spot, multiple times per week, that way you feel the tool slowly melting through one tuff layer after another. Only move the tool to another spot when you feel it has done its job?
Sideways Stretching works best to break up dysfunctional fascia, go to
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Fascia Facts
- Steel can be stretched so can tuff fascia! Fascia is so strong it can withstand up to 2 tons of pressure per square inch, releasing it requires strong constant pressure that this tool generates.
- We have ten times more pain and movement sensors in fascia than we do in muscle? Releasing it helps pain and movement
- Releasing Fascia can take months to show lasting change. Only 30 min sessions with the tool over time will make you successful.
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5 Benefits of Myofascial Release
- 1) Decreases Pain and Disability
- 2) Helps you relax
- 3) Improves Flexibility
- 4) Accelerates Recovery after Exercise
- 5) Makes you Happier
When To Use The Mobilization Magic Tool
| Medial Epicondylitis (Golfers Elbow) | Lateral Epicondylitis (Tennis Elbow) | Carpal Tunnel Syndrome | Neck Pain & Headaches | Myofascial Pain & Restrictions |
| Plantar Fasciitis | Rotator Cuff Tendinitis | Patellar Tendinitis | Tibialis Posterior Tendinitis | Muscle Strains |
| Heel Pain /Achilles Tendinitis | DeQuervain’s Syndrome | Post-Surgical and Traumatic Scars | Ligament Sprains | Non-Acute Bursitis |
| Musculoskeletal Imbalances | Chronic Joint Swelling Associated with Sprains/Strains | RSD (Reflex Sympathetic Dystrophy) | ||
| Back Pain | Trigger Finger | Hip Pain (Replacements) | IT Band Syndrome | Shin Splints |
| Chronic Ankle Sprains | Scars (Surgical, Traumatic) | |||
Contraindications (Conditions that the tool should not be used)
| Open wound (unhealed suture site) | Unhealed fracture | Thrombophlebitis |
| Uncontrolled hypertension | User intolerance/hypersensitivity | Hematoma |
| Osteomyelitis | Myositis ossificans | Hemophilia |
Precautions (Seek Health Professional Advice)
| Anti-coagulant medications |
Cancer |
Varicose veins |
| Burn scars | Acute inflammatory conditions | Kidney dysfunction |
| Inflammatory condition secondary to infection | Rheumatoid arthritis | Pregnancy |
Spinal Instability like Spondylolisthesis (The Tool can be used away from the unstable segment)Nothing on this web site should be considered health advice, it is provided for informational purposes only, please see Terms & Conditions
Quads
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Short option on several locations on the quads
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Tall option on several locations on the quads
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Can do sideways stretching
The fascia in the quad muscles is so strong it is not a 5-minute job to get the results you want. Experience has shown that excellent results can be achieved if you spend at least 15-30 minutes on the tool, multiple times during the week. You can stretch the quad muscles in a sideways direction by rotating your foot to one side and moving your body in the same direction. Rock backwards and forwards until you feel the tool on the side of the muscle this will push the muscle in a unique way that cannot be done by other approaches. For more details go to quads pain and stretch
Hamstrings
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Short option on Upper Hamstrings
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Tall option on Lower Hamstrings
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Can do sideways stretching on this muscle
Firstly have the tool in the Tall option under the lower half of the leg, you can increase the pressure over time by putting your second leg on top of the first leg. Secondly have the short option under the upper hamstring near the attachment to the pelvis, make sure you are sitting upright preferably with your back up against a wall so the tool gives max pressure and you are more relaxed. Tilt your body to the left or right to do sideways stretching. The MM tool works very well on loosening up the very tight fascia that normally causes tightness, pain and disability in the Hamstrings.
Start off with the lower half of the hamstrings on the tall option and the upper half of the hamstrings on the short option depending on where your problem is. When using the short option you can sit up right to increase the pressure it produces. Put the tool under the problem area for a minute or so, if there are no issues slowly increase the amount of time on the tool to make sure your Hamstrings tolerates this pressure.
If there is too much pain then put the tool in a spot away from main pain until the tension in the muscle lessens. If the pressure of one leg is not enough then put your other leg on top of the first leg. The fascia in the Hamstring is so strong it is not a 5-minute job to get the results you want. Experience has shown that excellent results can be achieved if you spend at least 30 minutes on the tool, multiple times during the week.
You can stretch the Hamstring in a sideways direction by rotating your foot to one side and moving your body in the same direction. Rock backwards and forwards until you feel the tool on the side of the muscle this will push the muscle in a unique way that cannot be done by other approaches. Doing it whilst watching TV or doing other things like reading or working on the laptop makes the time pass quickly. A warm muscle stretches much quicker than a cold one so using a hot pack or having hot bath helps a lot. Caution: If you feel pins and needles, numbness, move the tool to another spot.
Hamstring Stretch
This is the Best Hamstring Stretch in the World!
I say that because so many stretches you see on the internet put the spine under pressure which is a bad fault in that stretch. The definition of a good stretch is one that only stretches the target muscle and protects all other structures, especially your spine and can be easily progressed to a stronger stretch. The set up of this stretch is very important because if you do not do what is recommended you may put pressure on your spine or not stretch the muscle very effectively. If you have a hot pack or are willing to buy one a warm muscle stretches much faster than a cold one, alternately have a hot bath before you do it. Start the by standing next to a table. Put the foot of the leg you are stretching up on the table preferably on a towel, hold on to a chair to help you keep your balance. Have the weight bearing foot that is going to be on the floor pointing at your other foot on the table, this locks your pelvis which protects your spine from the strong forces of the stretch.
Most other stretches have the foot on the ground pointing out at a 45 degree angle which puts your spine at risk by unlocking your pelvis. Make sure the weight bearing knee is pushed back as far as it would normally be if you were standing. If you cannot do that the table is too high and you should put your foot on a chair or other lower structure. Stand straight so your spine is in a relaxed position, you should feel a strong pull on the hamstring. If not slide the foot that is on the table away from you whilst keeping your back and knees straight. The more you slide away from yourself the stronger the stretch will be. Breath deeply while you are stretching as this will help relax the hamstring so it can be stretched easily. Hold the stretch for the first time for one minute as you do it more you can extend the period of stretch to whatever you feel is helpful.
Instrument Assisted Soft Tissue Mobilization (IASTM)
Instrument assisted soft tissue mobilization (IASTM) is a skilled myofascial intervention used for soft-tissue treatment. IASTM is usually operated by a therapist because it is not possible to use the tools that are normally associated with IASTM on yourself easily.
The Mobilization Magic Tool allows you to do the mobilization yourself rather than have a therapist do it for you. All you have to do is lay on the tool for successively longer periods of time up to 30 mins so gravity, your body weight and time releases the fascia and connective tissue (CT) in the skin and the underlying muscle as seen in the image right. IASTM tools effectively break down fascial restrictions and scar tissue. The introduction of sustained pressure to affected soft tissue causes the stimulation of local inflammatory response.
The microtrauma that pressure causes starts a reabsorption process of fibrotic tissue or excessive scar tissue and promotes a chain of healing activities resulting in normalising the affected soft tissue. Adhesions within the soft tissue which may have developed as a result of surgery, immobilization, repeated strain or other mechanisms, are broken down allowing full functional restoration to occur.
Headaches
On your back use the short option in several positions with hands on forehead then with rotation with hand on side of head. Use pillows or towels under the head to start with to reduce the pressure. In Side lying use the tall option with hand on side of head to increase side bending. The MM tool works brilliantly on the neck, the 25 mm diameter of the tool is the exact radius needed to get those joints moving and soften the often very tight muscles there. Headaches and pain behind the eye are caused by referred pain from pinched nerves in your upper neck.
Place the tool under your upper neck just below the skull to open up the space where these nerves are and take the pressure off them. Place a pillow or towel under your head to start with so there is not too much pressure. If you have had whiplash like in a car accident or know you have an unstable segment in your neck you should avoid that segment with this tool. Ask a health professional if in doubt? If you have a clicky neck, then using this tool helps remove those clicks by getting the other less mobile segments either side to move better.
Be very careful with using this tool on your neck as the tool can produce a lot of force, your neck is a delicate structure and can be injured if you push, only use the weight of your arm do not push. Once you are used to having the pressure on your neck you can try to move the head left and right to increase the amount of rotation your neck has. Place you hand on the side of your head and gently move your head to one side, hold it there and your head will be able to gradually move further in that direction as the joints and muscles loosen up. Move the tool to a lower segment and repeat what has been said above.
To loosen your neck in side bending you need to lay on your side using the tall option on the tool. Again, do not push your head just use the weight of your arm to move the head gently into side bending. Hold it there and your head will be able to gradually move further in that direction as the joints and muscles loosen up.
A warm muscle stretches much quicker than a cold one so using a hot pack or having hot bath helps a lot. Caution: If you feel pins and needles, numbness or see spots before your eyes move the tool to another spot. Keep your eyes open at all times when working on your neck.
Groin Pain- Strain
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Can do sideways stretching on this muscle
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Only tall option on this muscle
Lying face down on the floor have the tool in the Tall option under groin of the leg, you will need to move your leg away from your body and bend your knee to get the tool in the right spot. The MM tool works very well on loosening up the very tight fascia that normally causes tightness, pain and disability in the Groin. Put the tool under the problem area for a minute or so, if there are no issues slowly increase the amount of time on the tool to make sure your Groin tolerates this pressure.
The fascia in the Groin is so strong it is not a 5-minute job to get the results you want. Experience has shown that excellent results can be achieved if you spend at least 30 minutes on the tool, multiple times during the week. You can stretch the Groin in a sideways direction by rotating your foot to one side and moving your body in the same direction. Rock backwards and forwards until you feel the tool on the side of the muscle this will push the muscle in a unique way that cannot be done by other approaches. Doing it whilst watching TV or doing other things like reading or working on the laptop makes the time pass quickly. A warm muscle stretches much quicker than a cold one so using a hot pack or having hot bath helps a lot. Caution: If you feel pins and needles, numbness, move the tool to another spot.
Neck
On your back use the short option in several positions with hand on forehead then with rotation with hand on side of head. Use pillows or towels under the head to start with to reduce the pressure if required, in what ever position you use the tool. Caution just start with the weight of your head so you can get used to how it feels, do not rush this process.
Do not push with your hand as you may use too much pressure and cause an injury, just use the weight of your arm. In Side lying use the tall option with hand on side of head to increase the side bending, again do not use any force just use the weight of your arm. Put towels or pillows under your head if the pressure is too strong to start with. The MM tool works brilliantly on the neck, the 25 mm diameter of the tool is the exact diameter needed to get those joints moving and soften the often very tight muscles there. Headaches and pain behind the eye are caused by referred pain from pinched nerves in your upper neck. Place the tool under your upper neck just below the skull to open up the space where these nerves are and take the pressure off them. Place a pillow or towel under your head to start with so there is not too much pressure. If you have had whiplash like in a car accident or know you have an unstable segment in your neck you should avoid that segment with this tool. Ask a health professional if in doubt?
If you have a clicky neck, then using this tool helps remove those clicks by getting the other segments either side to move better. Be very careful with using this tool on your neck as the tool can produce a lot of force, your neck is a delicate structure and can be injured if you push, only use the weight of your arm do not push. Once you are used to having the pressure on your neck you can try to move the head left and right to increase the amount of rotation your neck has. Place you hand on the side of your head and gently move your head to one side, hold it there and your head will be able to gradually move further in that direction as the joints and muscles loosen up. Move the tool to a lower segment and repeat what has been said above. To loosen your neck in side bending you need to lay on your side using the tall option on the tool.
Again, do not push your head just use the weight of your arm to move the head gently into side bending. Hold it there and your head will be able to gradually move further in that direction as the joints and muscles loosen up. A warm muscle stretches much quicker than a cold one so using a hot pack or having hot bath helps a lot. You can spend up to 30 mins in one spot per session if you feel that the tight fascia is giving away over time. Caution: If you feel pins and needles, numbness or spots in front of your eyes, move the tool to another spot. Keep your eyes open whilst doing this stretch.
Lower, Mid and Upper Spine
Use the Short option in all 3 levels of the spine with towels either side of the tool to reduce the amount of pressure the tool exerts on your spine, see photo to the right. Change thickness of the towels to increase or decrease the pressure the tool exerts. Roll from side to side to increase the rotation of the vertebrae, It is best to not put the tool directly under the segment where the pain is greatest to start with as this will potentially increase your pain.
Start by putting the tool several segments away from the sore spot and only do it for a minute or so until you are sure the tool will not increase your pain.The Spine responds well to pressure from the tool as long as it is not too sore. The tool produces a lot of pressure and so you need to put pillows or towels either side of the tool to reduce the amount of pressure, see the photo to the right. Start with the top of the towels should be level with the top of the lower option surface, you would never use the tall option in this area or use it if you have referred pain down your leg. As you get used to the pressure you can slowly decrease the thickness of the towel to increase the pressure. Move the tool above and below where you feel the pain as the vertebrae in these spots usually needs to move better than they do to take the pressure off the sore area. Slowly increase the amount of time on the tool as you get used to it.
Breath deeply whilst on the tool as this will help relax the muscles and move the ribs so the tool can do its work better. Rock your body slowly from side to side to get the spine rotating like it should be, hold your body in any places that feels sore or tight and breath deeply to get the ribs and vertebrae moving properly. You can also turn the tool 90 degrees so it runs parallel with the spine, this works on the rib joints which are about two finger widths away from the centre moving which can be very stuck in some people. Raising and lowering your arms to above your head can help get the vertebrae moving. Caution: If you feel pins and needles, numbness, move the tool to another spot. If you have spinal instability such as Spondylolisthesis it is best to not use the tool on these segments but on the ones next to it. If in doubt get professional advice.
Hip Pain
Use the tool in it’s short and tall options at hip joint both front on and with sideways stretching. The fascia in the Hip is so strong it is not a 5-minute job to get the results you want. Experience has shown that excellent results can be achieved if you spend at least 20-30 minutes on the tool, multiple times during the week. You can stretch the Hip muscles in a sideways direction by rotating your foot to one side and moving your body in the same direction. Rock backwards and forwards until you feel the tool on the side of the muscle this will push the muscle in a unique way that cannot be done by other approaches. You can increase the pressure if need be by putting the foot of the other leg up on your bed or couch so you can tilt your body up off the floor. Caution: If you feel pins and needles, numbness, move the tool to another spot. For more information go to hip pain
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Is the tool good for Osteoarthritis in the hips?
Yes the tool will loosen up the tissues surrounding your hip which is reducing the Range of Motion ROM of the hip. Arthritis is caused by reduced ROM, as the range increases the joint receives more nutrients which helps the cartilage in the joint to repair itself.
Quadriceps Stretch
This is the Best Quads Stretch in the World!
I say that because so many stretches you see on the internet put the spine under pressure which is a bad fault in that stretch. The definition of a good stretch is one that only stretches the target muscle and protects all other structures, especially your spine and can be easily progressed to a stronger stretch. The setup of this stretch is very important because if you do not do what is recommended you may put pressure on your spine or not stretch the muscle very effectively. If you have a hot pack or are willing to buy one, a warm muscle stretches much faster than a cold one, alternately have a hot bath before you do the stretch.
Lay on a table with the leg you are stretching on the table and the other leg on the floor. Place the ball of the foot of the leg on the floor flat on the floor, this locks your pelvis which protects your spine from the strong forces of the stretch. Grab the ankle of the leg that you are stretching and pull it towards you buttock If you are not flexible enough to do that then use a towel or rope to pull the ankle towards your hip. Breathe deeply while you are stretching as this will help relax the Quads so it can be stretched easily. You will feel a very strong stretch in this position and as that stretch subsides the stretch can be progressed and increased by moving the foot on the floor in the direction of your head. Your spine will not be stressed because you pelvis is locked by the leg on the ground.
Glutei and Piriformis Muscles
Use the Short option in the buttock area, the MM tool works very well on loosening up the very tight fascia that normally causes tightness, pain and disability in the Glutei and Piriformis muscles. Use the short option depending on where your problem is to start with. Move your body weight to the left and right to see where the pain is greatest. Put the tool under the problem area for a minute or so, if there are no issues slowly increase the amount of time on the tool to make sure your Glutei and Piriformis muscles tolerates this pressure. You can decrease the amount of pressure the tool produces if required by putting pillows or towels over or either side of the tool.
Caution: If you feel pins and needles, numbness, move the tool to another spot. The fascia in the Glutei and Piriformis muscles is so strong it is not a 5-minute job to get the results you want. Experience has shown that excellent results can be achieved if you spend at least 15-30 minutes on the tool, multiple times during the week. You can stretch the Glutei and Piriformis muscles in a sideways direction by moving your body left to right. Rock backwards and forwards until you feel the tool on the side of the muscle this will push the muscle in a unique way that cannot be done by other approaches. Doing it whilst watching TV or doing other things like reading or working on the laptop makes the time pass quickly. A warm muscle stretches much quicker than a cold one so using a hot pack or having hot bath helps a lot.
Shin Splints
Put towel over short option of the tool and then place your shin on the tool. The MM tool works very well on loosening up the very tight fascia that normally causes tightness, pain and disability in the Shin muscles. Use the short option depending on where your problem is. Place a towel over the tool as it does produce a lot of pressure in this area. Reduce the number of layers of towel as you get used to the pressure. Bend and flex your foot to floss the muscle if that feels good. Put the tool under the problem area for a minute or so, if there are no issues slowly increase the amount of time on the tool to make sure your Shin muscles tolerates this pressure.
The fascia in the Shin muscles is so strong it is not a 5-minute job to get the results you want. Experience has shown that excellent results can be achieved if you spend at least 15-30 minutes on the tool, multiple times during the week. You can stretch the Shin muscles in a sideways direction by rotating your foot to one side and moving your body in the same direction. Rock backwards and forwards until you feel the tool on the side of the muscle this will push the muscle in a unique way that cannot be done by other approaches. Doing it whilst watching TV or doing other things like reading or working on the laptop makes the time pass quickly. A warm muscle stretches much quicker than a cold one so using a hot pack or having hot bath helps a lot.
Foot Ligaments
Sit on chair and place your foot on the tool. The ligaments in the foot can produce a variety of problems that interfere with your walking and running and produce pain in the heel and in the front of the foot. They are also responsible for the height of your arch and so a very tight ligament will produce a high arch. If you lay the sole of your foot on the short option of the tool you will be able to find sore or tight areas that need attention. Start gently as the tool can produce a lot of force and a bruised foot will not help you much. These ligaments can produce what is called a calcaneal spur which is a bony growth associated with the foot ligament. Move the tool around until you find the sorest spot and leave the tool there until the pain decreases. Don’t push too hard as you can injury your self if you do.
Calf & Achilles Pain
Using the tool on your calf pain
Calf muscle pain is difficult to get long term improvement in because it is a muscle that is used every day, all day and so the fascia in the calf is very strong and usually tight. Start off with calf on tool if there are no issues then put the other leg on top to increase the pressure. At some point the tool will stretch the muscle fascia and the pain will increase sharply, just lift the leg off the tool until the pain subsides then put the leg back on the tool in the same spot.
The calf is the only muscle that increases in pain at about 20 mins into your first long session on the tool. When the pain increases take the calf off the tool until the pain recedes and then put it back down where it was before and the tool will continue melting into the tight muscle. The beauty of this tool that it can stretch the muscles sideways instead of the regular length ways method which is not possible with other approaches.
Sideways stretching of muscles is very effective in stretching adhesions which stick muscles to each other and other surrounding structures. This sideways stretching of the calf muscle is achieved by placing the muscle to be stretched on one half of the tool and rotating the leg away from the tool. Then rocking back and forth on the tool until you can feel the tool pushing the muscle sideways, hold this position as long as you can as this will release the tight tissues and improve your range of motion. Achilles Tendon issues can also be done in this position as well.
Thoracolumbar Fascia Pain-Fascia Stretching
Only use the Short option on the chest and lumbar spine with towels to reduce the amount of pressure to start with.
The MM tool works very well fascia stretching of the very tight fascia that normally causes tightness, pain and disability in the Thoracolumbar Fascia area but also the areas over the Latissimus Dorsi and Gluteus Maximus which are linked by referred fascial pain. Use the short option depending on where your problem is to start with make sure you put a towel on the tool or either side of it as the pressure in this area is very intense. The fascia in the Thoracolumbar area is so strong it is not a 5-minute job to get the results you want. Experience has shown that excellent results can be achieved if you spend at least 20-30 minutes on the tool, multiple times during the week. You can stretch the Thoracolumbar muscles in a sideways direction by rolling your body from side to side. Rock backwards and forwards until you feel the tool on the side of the Thoracolumbar muscles this will push the Thoracolumbar muscles in a unique way that cannot be done by other approaches. Doing it whilst watching TV or doing other things like reading or working on the laptop makes the time pass quickly. A warm muscle stretches much quicker than a cold one so using a hot pack or having hot bath helps a lot.
TFL& ITB Tensor Fascia Lata & Iliotibial Band
Only use the Short option on the side of your leg on the TFL & ITB with towels to reduce the amount of pressure. The MM tool works very well on loosening up the very tight fascia that normally causes tightness, pain and disability in the TFL,ITB and knee. Use the short option depending on where your problem is to start with make sure you put a towel on the tool or either side of it as the pressure in this area is very intense. Bend and flex your knee to floss the muscle if that feels good. Make sure you put the tool close to the knee and near the hip as these areas often are an issue. Roll the leg and your body to the left and right to see where the pain is greatest. Put the tool under the problem area for a minute or so, if there are no issues slowly increase the amount of time on the tool to make sure your TFL tolerates this pressure.
The fascia in the TFL & ITB is so strong it is not a 5-minute job to get the results you want. Experience has shown that excellent results can be achieved if you spend at least 20-30 minutes on the tool, multiple times during the week. You can stretch the TFL muscles in a sideways direction by rotating your foot to one side and moving your body in the same direction. Rock backwards and forwards until you feel the tool on the side of the TFL this will push the TFL in a unique way that cannot be done by other approaches. Doing it whilst watching TV or doing other things like reading or working on the laptop makes the time pass quickly. A warm muscle stretches much quicker than a cold one so using a hot pack or having hot bath helps a lot.
Biceps
The biceps can cause pain in the muscle its self but also referred pain into the shoulder and forearm/elbow. The best way to use the tool in either the short or tall option on the biceps is to lay face down on a bed or table with your arm dangling over the edge. Start at the top of the muscle into the shoulder where the tendon often is painful, move the tool down the muscle, pausing on spots that are painful until the pain goes away. Keep the muscle stationary to start with and then floss by bending and flexing the elbow. Roll the arm to the left and right to find the most painful spots.
Shoulders
Lay on your back, on your side, on your front, flossing & stationary The shoulder is a complex joint with lots of muscles surrounding it, shoulder pain and stiffness is caused by both the muscles and the joint. The MM tool works very well on loosening up the very tight fascia that normally causes tightness, pain and disability in the shoulder. Use the short option depending on where your problem is to start with, bend and flex your shoulder to floss the muscle if that feels good. Move your arm in all directions to see where the tightness and pain is. Put the tool under the problem area for a minute or so, if there are no issues slowly increase the amount of time on the tool to make sure your shoulder tolerates this pressure.
The fascia in the shoulder is so strong it is not a 5-minute job to get the results you want. Experience has shown that excellent results can be achieved if you spend at least 10-20 minutes on the tool, multiple times during the week. Doing it whilst watching TV or doing other things like reading or working on the laptop makes the time pass quickly. A warm muscle stretches much quicker than a cold one so using a hot pack or having hot bath helps a lot. A common problem is tight pectoralis major and minor muscles. You loosen and stretch the pecs by putting the tool under that area with your arm dangling over a table or bench. You work on the Pec minor by having your arm beside you and the Pec major by having you arm at 45 degrees or more forward of the minor position. Caution: If you feel pins and needles, numbness, move the tool to another spot.
Elbow
Lay on your side stretching of Tennis (Lying) and Golf elbow (Sitting on chair).Elbow pain not associated with the joint itself is usually caused by three groups of muscles. The biceps which is the subject of another video. Pain in the muscles on the outside of the elbow which is called Tennis elbow when sore and the inside of the elbow called Golfers elbow when painful. With Tennis elbow lay on the floor on your side, lay the outside muscles on the tool and use your other hand to side stretch those muscles from the elbow down their length. Put the tool on the outside of the muscle and rotate the forearm to push the muscles sideways. There are nerves in this area and so you need to do this in short periods to make sure you are not putting pressure on those nerves. Caution: If you feel pins and needles, numbness, move the tool to another spot. Move the wrist so you floss the muscle. Pain in the muscle on the inside of your elbow is called golfers elbow. Sit at a table with your muscle on the tool and use your other hand to side stretch those muscles from the elbow down their length. Put the tool on the outside of the muscle and rotate the forearm to push the muscles sideways.
Trigger Point Therapy
Trigger Point Therapy fix’s problems with muscles that account for a very large proportion of the chronic myofascial pain people suffer all over the world. Muscles develop what people call knots, Myofascial Trigger Points or Myofascial Pain Syndrome and Dysfunction which are a small local concentrations of electrical activity that can be detected by scientific instruments. Myofascial Trigger Points TP display a typical pattern of localised tenderness and a tense band of shortened and weak fibres. Myofascial Trigger Points TP start with a muscle strain and becomes a site of sensitized nerves, increased metabolism and reduced blood flow. If left untreated it will become an area of scar tissue that does not stretch anymore and if there are enough of these trigger points, then the muscle will not function properly and cause ongoing problems. This often leads to myofascial pain in nearby joints and referred pain to other areas of the body. You feel the pain in one area, but the problem is in another area and so if you apply pain cream, heat, cold or massage to the area of myofascial pain it does not fix the pain because the problem is elsewhere. see the images to the right that show the referred pain areas. Trigger Point Therapy reduces myofascial pain at the location of the trigger point but also the referred pain away from the trigger point, increases movement, and allows the muscles to lengthen and become stronger. To treat Myofascial Trigger Points, enough pressure needs to be applied to the muscle to reach the TP which are often deep in the muscle and deactivate the electrical activity and unblock the blood flow again. Unfortunately foam rollers cannot produce the concentrated force required to treat and break up Trigger Points because of their large radii. That’s why this Trigger Point Massage Tool works so well with Myofascial Trigger Points.
Rather than list every single Trigger Point in this book you can go to http://www.triggerpoints.net and find the pain area and responsible trigger points you need to work on with the Mobilization Magic Tool
Pressure and Time make Diamonds and Happy Muscles
The reason this Trigger Point Massage Tool works so well is that it works on a material science concept called creep. Creep describes where a material has a concentrated force applied to it over time and that material yields to that force, an example of creep is when the gas spring of an office chair pushed through the 5 star base and drags on the floor. The gas spring crept through the base, just like the MMT tool creeps through your problem muscle like nothing else can and allows it to heal itself. https://en.wikipedia.org/wiki/Creep_(deformation)#Examples
In 1983, Janet Travell & David Simons, published a book on Myofascial Trigger Point treatment that revolutionized the treatment of myofascial pain and informs this eBook, they found that Trigger Points occur at the point where a nerve enters a muscle. Trigger Points result in muscles which have been stressed by accidents, sports, occupational stress, and overuse. Once a Trigger Point develops, it can remain for life unless properly treated. The Myofascial Trigger Point restricts range of motion of the muscles and decreases blood flow, reducing nutrients and oxygen to the muscle. This in turn causes a build-up of waste products including lactic acid, these chemicals stimulate pain nerve endings making them more sensitive, creating a vicious cycle that damages the nerve and muscle tissue and increases your pain and makes the muscle shorter and tighter. These effects are not confined to the local muscle as tight contracted muscles can compress nerves and blood vessels causing sensations like throbbing, burning, numbness, pins & needles, coldness and swelling of upper and lower limbs. Pressure applied to the Myofascial Trigger Point is called Ischemic Compression, Acupressure, Shiatzu and the Magic Elbow by some Chinese masseuses.
Normal muscles do not contain Trigger Points, nor do they have taut bands of muscle fibers, are not tender to firm pressure, exhibit no local twitch responses and do not refer pain to other areas in response to firm pressure. Women are statistically more vulnerable to Trigger Points than men. There are two different types of stimuli that activate Trigger Points. Firstly there are direct stimuli like acute overload (unusual exercise), overwork fatigue (Shoulder/Neck and Lower Back muscles) chilling or gross trauma. Secondly there is indirect stimuli like other Trigger Points, visceral disease, arthritic joints and emotional stress.
The reason the Myofascial Trigger Point and the pain that is felt are often in different areas is not completely understood, it does have to do with the fact that nerves in muscles are part of a nerve distribution area like a tree which is serviced by a spinal segment in your spinal cord. The spinal cord segment is like a little computer and interprets the signal from Trigger Points before it sends it to the brain and in that process your brain interprets the pain being in a different location within the nerve distribution.
On the Trigger Point Massage Tool
When using the trigger point therapy tool on a new spot only use it for a minute or so to see if it increases your myofascial pain for longer than a few minutes and reduce the pressure exerted by the roller or trigger point therapy tool by placing pillows or towels on top of or either side of these tools. If there is no sustained increase in pain after a few hours slowly increase the amount of time by a few minutes each time you use the tool. If you feel this spot is the centre of where you feel tightness and pain, you can spend 30 minutes or more on that spot until the tool melts deeply into the muscle and releases the trigger point and muscle fascia. Hot packs or even better hot baths greatly improve the effectiveness of these techniques as warm/ hot muscle stretch and give way more easily.
The beauty of this trigger point therapy tool is within your tolerance you can eventually lay on this tool for 30 minutes or more which penetrates deeply into the muscles in a gentle way. You will feel it slowly sink into the muscle over time as the tissues yield to the pressure. No other approach I know of enables you to put the right amount of pressure on these trigger points and very tight muscles for extended periods of time which is what they need to reverse the problems of many years.
You will get accustomed to this pressure quickly and so the way to progress this procedure is to use the trigger point massage tool in its tall option, which increases the pressure the tool exerts. Again, start this new use with only a few minutes to start with to ensure there is no increase in myofascial pain. Always stretch the muscle before and after using the tool, notice if there is any increase in range of movement after using the trigger point massage tool ?
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Trigger Point Therapy Roller Exercises
Foam Rollers are used all over the world to treat Trigger Points TPs and tight fascia, unfortunately foam rollers cannot produce the concentrated force required to treat and break up TPs because of their large diameter. Foam Rollers have a 150 mm diameter which produces a diffuse pressure that can increase pain by stirring up the nerves in the area and increase muscle spasms. Therapists use their elbow or thumb to treat TP’s and apply enough force to increase the pain initially but as the pressure is continued to be applied the pain melts away and the dysfunctional biology returns to normal.
Pain and tightness in muscles and connective tissue at the front, back and side of joints can cause pain and reduced range of movement of the joint. Conventional stretching of these muscles has some effect on the pain and restricted range of the joint, but this can only help to a limited extent because stretching tends to stretch the parts of the muscle that are not constrained and stuck down by adhesions that develop around a tight painful muscle.
Getting Started with Trigger Point Therapy
Step 1 It is recommended that you take a hot bath or apply a hot pack to the affected area before you begin using the tool. Warm muscles stretch and give way more easily and this will greatly improve the tool’s effectiveness.
Step 2 Lay the muscle or joint onto the tool. Rate the pain you feel while using the tool from 1 to 10 (with 1 being the least pain and 10 being the greatest). Your pain when resting on the tool should not be more than 4-5.
Step 3 If your pain is greater than 5, place a towel or a cushion over the tool, or on either side of it, to reduce the amount of pressure, which should reduce the pain to a level of 5 or below.
Step 4 When you feel the position of the tool is in the correct central point where you feel tightness and pain, you can start off laying on the tool for a few minutes to make sure the tool does not increase your pain. If after a few hours rest everything is ok you can start increasing the time on the tool. Once you are comfortable with the tool you can spend 30 minutes or more resting on that same spot (watching TV or reading) until the tool melts deeply into the muscle or joint and releases that trigger point and muscle fascia
Step 5 The pain should begin to decrease within the first couple of minutes and continue to reduce as time goes on. If you notice no improvement within about five minutes, the muscle or joint may be too inflamed and may require the application of an ice pack. Try again later.
