Muscle tension and trigger points can be effectively addressed using a lacrosse massage ball, soft massage ball, or tennis ball. Follow the steps below to relieve muscle tension and pain in the flexor and extensor muscles of the forearm.
To address the flexor muscles of the forearm, place the anterior side of your forearm on top of the ball, positioning it on a flat, hard surface such as a table, bench, or the seat of a chair (as seen in the image above).
At a slow to moderate pace, roll the ball and search for areas that feel tender or exhibit signs of muscular pain.
When you find areas requiring attention, pause and maintain pressure. The pressure can be firm, but do not worry if it does not feel like it is enough pressure. Sustained pressure is effective while using the breath and your intention to release.
To increase the intensity, consider applying the “Pin and Stretch” technique: Using the ball to apply pressure into the anterior forearm raise your hand up towards the ceiling (forearm stays on the ball) and return. Repeat three to five times (or what feels good to you). Explore doing the “Pin and Stretch” with fingers straight and fingers softly curled. This will help target different muscles. The Flexor Digitorum Profundus muscle attaches to the distal phalanges two through five. The Flexor Digitorum Superficialis muscle inserts at the base of the middle phalanges. The placement of the fingers will change the intensity and intent of the stretch.
To address the posterior forearm (extensors) you can turn your arm so that you can roll the ball similarly as the anterior forearm. If that feels uncomfortable, roll the ball on the forearm with the other hand.
To “Pin and Stretch” the extensors: If you are rolling the ball with one hand on top of the other forearm, place your hand at the edge of the table, bench, or chair so that you can move and stretch the hand downward towards the floor and return. Repeat three to five times. Explore the movement with fingers straight and alternatively curled into a soft fist. Because Extensor Digitorum inserts into the middle and distal phalanges two through five, curling the fingers into a fist will help target the muscle.
Incorporating this type of self care routine can be an effective way to relieve forearm muscle tension and pain. Whether you choose to use a lacrosse massage ball, a soft massage ball or tennis ball is based on individual preference. I personally like the weight and rubberized texture of both the lacrosse and massage ball. Both provide more firmness than a tennis ball; the lacrosse ball being most firm. The rubberized texture of a lacrosse and massage ball provides more grip on the surface you are using. A set of lacrosse and soft massage balls for the purpose of self massage are often sold together as a set.
Practices that promote deep relaxation offer an opportunity to close the doors to the outside noise and to go within. With a relaxed body and calm mind, being with oneself, in the moment, can be sublimely restorative. Meditative relaxation practices entail bringing awareness to the body, letting go of physical tension, and noting one’s experience with no judgement – simply experiencing the moment. When thoughts arise, as they inevitably will, witness but do not try to control or analyze. Simply being present – in the moment – fosters a state of being that can be, with practice, restorative and empowering. Taking time to integrate meditative relaxation practices on a regular basis
reduces stress
promotes a restful state of being and restores
integrates body and mind
improves body awareness
enhances problem solving and creativity
regular meditative relaxation can deepen connection to one’s intuition
There are multiple ways to experience a state of deep relaxation:
Savasana: The word means corpse pose in Sanskrit. It is usually done as the last asana in a yoga class. Lying supine in a position that supports relaxation, the pose usually will last for five to ten minutes. You can choose to stay longer. Savasana promotes integration of the yoga poses that preceded. With practice, a person can learn how to relax not only the body but also quiet the mind. Some suggest that this is the gateway to self realization or self empowerment. In his book Yoga: The Path to Holistic Health, B.K.S Iyengar writes, “Relaxation begins from the outer layer of the body and penetrates the deeper layers of our existence (172).
Body Scan: To begin, one lies supine on a padded surface such as a yoga mat placed on the floor. It is important to find a comfortable position that supports relaxation. Props may be beneficial in helping to alleviate discomfort. For example, a bolster pillow can be used for under the knees or/and a pillow to support the head. A warm blanket can be useful as feeling cold can make it difficult to relax and move into a relaxed, restful state. Body scanning puts intention on bringing awareness to one’s body as a whole as well as specific areas of the body: toes, feet, thighs, hips, sacrum, abdominals, ribcage, diaphragm, hands, arms, and on up the body. One observes and notes how each part of the body feels such as temperature, weight, feelings of tension and other sensations. Following, one can meditate by bringing the attention to the breath and simply being in this moment. A deeply restful state requires the mind to step aside. Recognize that it is natural for thoughts to arise; as they do, avoid judgment, simply observe them and let them go. With consistent practice, it becomes easier to move deeper into the practice. The idea is to move into an aware and restful state while not falling asleep. Body scan meditation likely came about from long ago Buddhist mindful meditation traditions. In the 1970’s Jon Kabat-Zinn brought body scan meditation to a large western audience as part of his Mindfulness-Based Stress Reduction (MBSR) Clinic. His teaching and contribution linking mindfulness to improved health and well being has led to “a growing movement of mindfulness into mainstream institutions such as hospitals, schools, corporations, prisons, and professional sports organizations” (Kabat-Zinn, 165). He is the author of Mindfulness for Beginners, Wherever You Go, There You Are and numerous other books.
Guided Imagery uses deep relaxation and visualization to help manifest certain goals. The participant begins by lying supine on a well padded mat on the floor (or sits in a comfortable chair) and is guided into a state of relaxation by a therapist or instructional audio. Alternatively, the participant can come up with their own script, read and record the script, and play the audio for their guided meditation. Guided imagery can be used for a number of different objectives. For example, visualizing a calm and happy environment in nature (images, sounds, and smell) can help alleviate stress, anxiety, and promote a sense of wellbeing. Guided imagery can also be used to enhance performance. Professionals in sport related fields often use imagery to enhance achieving their goals. To enhance performance a gymnast might review in her or his mind an intended well performed gymnastic move. Guided imagery can also be used to help heal or alleviate pain, discomfort. It is important to note that professional medical advice and treatments is always recommended.
While it does come more easily to some than others, visualization skills will improve with practice. In his book YourPast Lives, Michael Talbot offers an exercise for those who find it difficult to visualize: Closing one’s eyes, the person visualizes the room they are in with as much detail as possible. If necessary, one can open their eyes and view the room, taking note of furniture and other details potentially missed. With eyes closed, the exercise continues, “making your mental image as real as possible and holding it for as long as you can” (Talbot, 98).
Floatation: Floatation-REST (Reduced Environmental Stimulation Therapy) provides an environment that is designed to promote a meditative state and inner perception. For those who have never meditated or have found meditation difficult, floating can be a helpful introduction. In a Ted Talk presentation titled The Amazing Thing ThatHappens When You Disconnect, Neuroscientist Dr. Justin Feinstein describes a floatation study where participants with high anxiety, and in some cases depression, “reported the spontaneous induction of a meditative state” (Feinstein, 2020, 15:15). Studies have shown that floatation reduces anxiety (8:23), reduces blood pressure (11:37) and relieves muscle tension and pain (9:45). Floatation occurs in a shallow mixture of water and magnesium sulfate. The high concentration of epsom salt allows one to float effortlessly, creating a sensation of weightlessness and freedom from the usual effects of gravity. Floatation tanks come in various forms, including cabin rooms, pods, and open pools. All offer equal benefits. Cabin rooms and open pools, however, are good options for those who might avoid floating due to claustrophobic feelings of being in a small space for a long time.
A floatation spa offers the client a private room for the full sixty or ninety minute float session. The room comes equipped with a shower, clean towels, soap, shampoo and the float cabin, pool, or pod. It is important to shower before your float session to wash and shampoo off oils before entering the float tank. A shower follows the float to wash off salts. Floating is usually done with no clothes on. A float cabin has a door for easy access in and out of the cabin. A person can choose to float the entire session in complete darkness and no sound or to float with dim lights on; as well as have relaxing music. Ideally the float lasts the entire session; however, a person is free to step out of the float tank at any time if they wish. The room allows for complete privacy for the entire session.
As a massage therapist, I recognize that it is important that I take time for self care. In addition to stretch and strengthening exercises, I incorporate standing and lying meditative relaxation practices daily. Once a month I give myself time to reconnect and recharge with a sixty minute float session followed with a 60 or 90 minute massage (Ideally, I schedule massage therapy every one to two weeks). While studies show that floatation encourages a meditative state, my personal experience is that by becoming more adept with one particular relaxation practice, another relaxation practice becomes more connected. For example, my body scan meditation improved and deepened my float experience. With all meditative practices, experience enhances the ability to move deeper into the practice.
Body alignment is key for reducing stress on the body and preventing injuries. Proper body alignment refers to positioning of the bones so that muscles and joints can function efficiently and so that the body can move with ease. Proper body alignment can mitigate the risk of injury, pain, and discomfort. Proper alignment can also enhance performance for any kind of physical activity. Athletes, dancers, musicians, massage therapists, carpenters are just some of the professions that can enhance performance and reduce risk of injury with increased awareness of alignment. A body well aligned has more power, efficiency and is less prone to injury.
Habitual poor posture can cause muscles to become overloaded and increasingly tight. Other muscles will be overstretched and weak – offering little in the way of support. This can lead to further discomfort, pain, and in time, the possibility of injury. A slumped forward posture with forward rounding shoulders accompanied with forward-head posture: Tight, short muscles are pectoralis major and minor, upper trapezius, levator scapulae, scalene muscles, sternocleidomastoid. Weak muscles: middle and lower trapezius muscles, serratus anterior, and rhomboids. As the head is in a forward-head position, the deep anterior flexors of the neck are also stretched and weak. As the head pushes forward, the head also tilts up to see what is ahead (a computer screen, for example). The suboccipital muscles at the base of the head become increasingly overloaded and strained. Stretching and massage can be effective in addressing muscle tension and trigger points. Strengthening exercises are important for improving and maintaining good posture.
To effectively address muscle imbalances, it is recommended to see a physical therapist who can diagnose and tailor appropriate exercises for your specific needs. However, individuals can benefit from incorporating simple body awareness exercises into their daily routine. These exercises, when done at intervals through out the day, can be invaluable for maintaining body alignment, reducing strain on the body and relieving discomfort.
Taking breaks during the day to move and tune in can help maintain alignment. While stretch and strengthening exercises are an important part of maintaining good posture, it is beneficial to be aware of your body alignment so that you can stretch and strengthen effectively and safely.
Body AwarenessExercise 1: Stand with your feet about hip width apart. Bring attention to your breath and begin to scan your body. Take note of your alignment and any feelings of stress or discomfort. Notice where your head is in relation to your shoulders and pelvis. Imagine dropping the pelvis down towards the floor.
Bring your attention to the soles of your feet. How do the soles of your feet feel against the floor or mat? Is there more weight on one foot or the other? or one part of the foot more than another? How does does the floor feel against your feet? Shift the weight from the heels of your feet forward toward the balls of your feet, slowly back and forth. How does that affect the alignment of your head? When the weight is far back on the heels, the head, in an effort to counter-balance, will move far forward. Imagine the soles of your feet against the floor like a tripod with weight distributed between the balls of the big toe, little toe, and heel.
What occurs in the pelvis (and up and down the spine) affects head alignment. Drop the pelvis down towards the floor and open the chest and shoulders. I like to bring attention to my anterior, lateral, and posterior portions of the deltoid muscles as it helps me to become more aware of my shoulder alignment. Notice if there is any forward rounding of the shoulders, imagine the release of tension and open the shoulders and chest.
Ease your head back so that your ears come in line with your shoulders. The cheekbone should be in line with the top portion of your sternum. You can try this exercise while placing your fingertips side by side on either side of the neck. Beneath your fingertips you will be able to palpate portions of the scalene muscles and the sternocleidomastoid. As the head eases back into alignment, how do these muscles respond? Perhaps you notice other shifts in alignment such as at the base of the head, the neck, shoulders, and pelvis.
Body Awareness exercise 2: Chakra alignment
Meditation can calm mind chatter and promote clarity and balance. Meditation is often practiced to attain higher consciousness, transformation. If interested in seriously pursuing chakra meditation, It is a good idea to seek guidance from an experienced yoga and/or meditation instructor. The exercise I present here is a simple exercise I do daily to bring my body into alignment physically and energetically after (and before) hours of working on clients or at the computer. I find my body responds and naturally shifts into better alignment – relieving discomfort. Whether one believes chakras exist or not, the benefits of meditation will be experienced by bringing your attention to points of focus, such as your breath and chakras.
Standing with your feet hip width apart, bring your attention to your breath and do a quick body scan. As you notice misalignments here and there, take note and gently correct them. Drop the pelvis down toward the floor. Open chest and shoulders. You may notice that your head needs to settle back towards your shoulders so that the ears come in align with the shoulders. Continue to meditate, arms relaxed at your sides. With awareness on your natural breath (don’t force the breath), bring your attention to the root chakra and slowly move up to the sacral, solar plexus, heart, throat, third eye, and crown chakras. Benefits of regular meditation are:
Promotes calm and a sense of well being
Reduces stress and anxiety
Research suggests meditation can improve concentration and memory
Brings balance and mind-body integration
enhances creativity and problem solving
Mediation can deepen connection to one’s intuitive knowing
Proper body alignment can reduce strain on muscles, help prevent injuries, and enhance overall performance. Whether you are an athlete, musician, hair stylist, or someone working at a desk, taking regular breaks in the day to move and engage in meditative awareness exercises can lead to a more efficient and stress-free body. Give yourself regular self care time during the day to tune-in, explore and discover.
Massage For Well Being 