Simple Self Massage Tips and Video To Help Release A Tight Back, Hips and Lower Body - Perseverance Movement Specialists & Pilates
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Simple Self Massage Tips and Video To Help Release A Tight Back, Hips and Lower Body

How often do you find yourself struggling with a tight back, stiff hips or sore tight legs?

Simple Self Massage Tips and Video To Help Release A Tight Back, Hips and Lower Body 1Feel like your body is just craving a way to release the tension, but are unsure what exactly you can do to avoid a muscle spasm, cramp or injury. 

Pain and stiffness can have a sudden onset and be a short-term problem, however left untreated it can develop into a chronic and debilitating issue and be the sign that something more serious is starting to develop in your body.

Nothing exists in isolation, especially if the problem has gone on for any period of time. Other areas of weakness, imbalance or restriction cause your body to compensate and make the current problem and pain much worse.

With back and lower body issues nearly always the root cause originates from one or more of the following factors:

  • Muscle imbalances of your hips, back and leg muscles due to prolonged patterns of sitting, posture and repetitive activities & habits
  • Soft tissue limitations, “Scar Tissue” buildup and stiffness of the lower back and hip joints from continual inflammation creating pressure and restricting the ability of your nerves to move freely & smoothly
  • Current or Past Pregnancy related complications, changes in activity, strength, mobility and stability of the muscles and joints
  • Weak core and hip muscles that cannot support and stabilize your back & hips to allow you to maintain good posture and move freely without compressing & over-stressing your nerves, joints and muscles
  • Weak knee and ankle muscles that cannot support your body and create an unstable foundation for your back and hips

 

The Secret Formula to Avoid Pain, Injury and Slowing Down

We can only be as strong as our body and joints have the ability and range to smoothly move. Our hips and spine have the ability to move in many large directions and not just in a single plane. Whenever there is the opportunity to move so freely it needs to be balanced with stability. 

Most peoples exercise or daily routines don’t incorporate the right amount of strengthening, stability, stretch and release methods. Nor is enough time or focus devoted to addressing their unique body type, needs, life stressors or season of life they are in. It is also a time and preference thing. Many people will only find the time or prefer to go for a run, ride or lift weights without balancing a routine with self massage, stretching and stabilizing work. Or people that find themselves “tight” will opt in for massage, massage, massage without actually incorporating strengthening, stretching and mobility work to create a stable and strong body that won’t get so “tight.”

Especially with back and lower body issues or imbalances why abdominal, back and hip stabilizing exercises are so important. The muscles of the abs and back I consider your “primary” core and the muscle of your hips and pelvis are your “secondary” core. When they work together and are balanced in strength and flexibility you will discover the KEY to health and a pain-free unrestricted life. A low impact, controlled form of exercise that can support and promote the proper posture and alignment of your spine, hips and pelvis like Pilates is the BEST! This is why we utilize this method with our clients to prevent or find freedom from back, hip and leg pain or restriction. 

This is also why we specially designed our Release & Restore Class which integrates strength, stability, mobility, stretching and self massage. We get it, it is hard to know what exactly to do and no one likes to waste their time and not get results, let alone find the motivation to do the stretching and release work your body needs to recover from exercise, inactivity or daily stressors. Try one of our weekly FREE Pilates Taster Classes or contact us if you want to get one of our recorded Release and Restore Classes sent to you.

Simple Strategies and Moves to Release Tight, Tense and Stiffness Back, Hip and Legs

Especially with the increased time spent commuting, on devices and stressed out it becomes really important to regularly perform self care massage and Release. It is one of our Movement Methods to Stay Active, Fit and Injury-free. Regular self massage should be performed daily and a component of your wellness and fitness routine. We know the importance of release and restoring your body with movement, stretching and massage that we specifically designed a class devoted to it. Learn more about our in-studio and online Release & Restore Class or how you can get some videos to do at home 🙂 

So watch the video, read the instructions and reach out to us if you have any questions. Know that this isn’t a substitute for any professional or medical attention that is advised to assess, address and overcome any physical or emotional needs. 

 

Here are some simple strategies and instructions to help release annoying knots in your back, butt, hips, legs and calves. It is a great way to release a tight back and lower body, it is a nice compliment to our other stretch and stabilizing series(coming your way soon, videos included!). We also recommend using natural topical products like Theracream for enhanced and accelerated pain relief and reduction in tension, soreness or anxiety and to increase your ability to recover from injury or activity. 

Wondering where to get these massage and stretching tools to use? Just visit our online store and we will get them to you stat!

 

Tennis Ball/Lacrosse Ball Hip Flexor (Psoas) Release

  • Muscles Targeted: Hip Flexors
  • Frequency: 1-2/day
  • Instructions: Take a medium size baseball, softball or LAX ball (tennis balls are TOO soft) Find hip bone, place the LAX ball 3-4“ toward your midline from there, ly face down on the ball. KEEP your back from arching or your hips from coming off the ground,Breath there, the pressure may be intense enough, IF you can tolerate lifting the leg that is on the same side as the ball and lift 2-3 inches of the ground 5 times. To increase even more lift the opposite arm at the same time. Repeat on the other side. 

Foam Roller Lower Body Release

  • Frequency: 1-2/day
  • Muscle Targeted: Quads
  • Instructions: Set FR horizontally- lay across it, support yourself with your upper body/arms (be kind to your shoulders) roll up and down avoid any joints. You can pause on tender points and breath. 1-2 mins. Repeat on the other side.
  • Muscles Targeted: IT Band/TFL
  • Instructions: Set FR horizontally- lay across it on the side of your thighs, support yourself with your upper body/arms (be kind to your shoulders) roll up and down and avoid any joints. You can pause on tender points and breath. 1-2 mins. Repeat on other side
  • Muscles Targeted: Hamstrings
  • Instructions: Set FR horizontally-on the back of your upper thighs, support yourself with your upper body/arms (be kind to your shoulders) roll up and down avoid any joints. You can pause on tender points and breath. 1-2 mins. Repeat on other side
  • Muscles Targeted: Glutes/Butt Figure 4 Position
  • Instructions: Set FR horizontally- in a Fig 4 position sit on the roller, support yourself with your upper body/arms (be kind to your shoulders) roll up and down avoid any joints. You can pause on tender points and breath. 1-2 mins. Repeat on other side

 

Lacrosse/Peanut Ball Lower Leg Roll Out

  • Frequency: 1-2/day
  • Muscles Targeted: Glutes/Butt Figure 4
  • Instructions: Place the LAX ball under your Glute muscles in the Figure 4 position, lift your body up with your arms to put your weight on the ball. Adjust to your tolerance. 1-2 min. 

 

  • Muscles Targeted: Calves
  • Instructions: Place the LAX/peanut ball under your calf, lift your body up with your arms to put your weight on the ball. Adjust to your tolerance. 1-2 min. 

 

Roller Stick Rollout

  • Frequency: 1-2/day
  • Muscles Targeted: Quads
  • Instructions: Take the rolling stick in your hands and roll over the front & side of your upper leg muscles. 1-2 min. Repeat on the other leg.

 

  • Muscles Targeted: Hamstrings
  • Instructions: Take the rolling stick in your hands and roll over the back/inner part of your upper leg muscles. 1-2 min. Repeat on other leg

 

  • Muscles Targeted: IT Band
  • Instructions: Take the rolling stick in your hands and roll over the side of your upper leg muscles. 1-2 min. Repeat on other leg

 

  • Muscles Targeted: Calves
  • Instructions: Take the rolling stick in your hands and roll over the front, side & back of your calf muscle. 1-2 min. Repeat on other leg

 

How To Keep Active, Fit and Free From Pain, Injury and Surgery

The fastest and best way to solve issues of back, hip and leg discomfort, stiffness or immobility is to see a Movement Specialist that is an expert in movement and injury prevention. 

They will be able to assess what is actually causing your back, hip and lower body limitations, what are the options to fix it naturally, how long it will take to fix it and keep it from ever coming back again. They will give you the professional care you need to relax the tight aching muscles, loosen and free up stiff, compressed and painful joints, and teach you the best ways to move, strengthen and stabilize your body. 

We welcome getting started by just starting a conversation to get some of your concerns or questions answered by our Specialists in a FREE Consultation. We will take all the time needed. It is complementary and without any obligation to schedule an appointment- we just want to give you the answers you need to take the right step to getting the relief and outcomes you want. We are available to help you in person or Virtually through our online services. 

Be sure to tune in on social as we share lots of health, fitness and nutrition tips and videos to help you feel amazing and confident in everything you do and aspire to achieve!

Yvonne Castillo

Yvonne Castillo

Dr. Yvonne Castillo is one of Santa Barbara’s leading Movement Specialists who helps active adults become more active, fit, active and independent so they live the life they love without fear, limitation and having to depend on painkillers or procedures. ​ Every day people consult Yvonne looking for the guidance to get them back to their active lifestyles faster and permanently. She helps them understand and address their current performance limitations, individual risk factors and weak links, prevent injury, avoid loss of mobility, flexibility, strength, stability and balance, avoid surgery and protect against falls, slow decline of their independence or the steady increase in aches, pains, stiffness, loss of energy or confidence in their ability to be active like they truly desire to be.​

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