TRIGGERWOOD EXERCISES
Massage trigger points on the back, shoulders, etc.
The best exercises for trigger point massage
How does trigger point massage work?
Triggering brings the tried and tested acupressure back to the fore. Physiotherapy experts know: you need selective, long-lasting and targeted pressure on the muscle if deep tension is to be relieved. The result: the muscle is supplied with blood again and the transmitted pain disappears.
The pressure forces the collagens apart. Actin and myosin, the smallest units of the muscle that have stuck together, are directly stretched. In addition, triggering results in a surge in circulation: blood circulation is increased enormously and metabolism is boosted. This is the only way the tissue can best heal itself.
Trigger point massages for the neck, back, arms and legs
Here's how it works: Perform each exercise for about 60 seconds. Then take a break of approx. 30 - 60 seconds. If necessary, repeat each exercise 2-3 times. Adjust the number of repetitions if necessary to suit your fitness level. It is important to hit the trigger point as precisely as possible and build up enough pressure.
Trigger point massage thighs
Place your side thigh on the trigger wood. Find your pain point. Apply controlled pressure to the spot and remain in this position until the pain subsides. Adjust the pressure if the pain becomes too intense or if you feel like it should be more intense. You can also regulate the intensity by choosing the trigger wood. Repeat the exercise if necessary.
Body area: thighs
Goal: mobilization
Duration: 30 - 60 seconds
Calf trigger point massage
Place your calf on the trigger wood. Find your pain point. Apply controlled pressure to the spot and remain in this position until the pain subsides. Adjust the pressure if the pain becomes too intense or if you feel like it should be more intense. You can also regulate the intensity by choosing the trigger wood. Repeat the exercise if necessary.
Body area: calf
Goal: mobilization
Duration: 30 - 60 seconds
Trigger point massage upper arm
Place your upper arm on the trigger wood. Find your pain point. Apply controlled pressure to the spot and remain in this position until the pain subsides. Adjust the pressure if the pain becomes too intense or if you feel like it should be more intense. You can also regulate the intensity by choosing the trigger wood. Repeat the exercise if necessary.
Body area: upper arm, elbow
Goal: mobilization
Duration: 30 - 60 seconds
Trigger point massage shoulder
Stand with your back to the wall and place the trigger wood. Find your pain point. Apply controlled pressure to the spot and remain in this position until the pain subsides. Adjust the pressure if the pain becomes too intense or if you feel like it should be more intense. You can also regulate the intensity by choosing the trigger wood. Repeat the exercise if necessary.
Body area: shoulder blades
Goal: mobilization
Duration: 30 - 60 seconds
Trigger point massage shoulder | Back
Place yourself on the trigger wood with your upper back. Find your pain point. Apply controlled pressure to the spot and remain in this position until the pain subsides. Adjust the pressure if the pain becomes too intense or if you feel like it should be more intense. Repeat the exercise if necessary. Due to the high intensity, we recommend that you do not perform this exercise with the TriggerHolz PLUS.
Body area: shoulder, back
Goal: mobilization
Duration: 30 - 60 seconds
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