self help techniques
See more below
MET
Stretching
Muscle Energy Techniques is a fantastic technique to restore normal range of movement (ROM) to a joint.
The technique is performed by placing the muscle you wish to lengthen just before the point of stretch. From here you contract the muscle 30-50% against resistance for 10-12 seconds. After this time has elapsed the brain will have placed the muscle into a state of protective relaxation and allow a further increase of the ROM. This technique is performed a further two times with the joint resting in the new position for 20-22 seconds on the last repetition.
Release
Techniques
Highly effective methods used to reduce muscle tension, improve mobility, and relieve pain caused by tight or overactive soft tissue.
In sports therapy, these techniques target muscles, fascia, tendons, and other connective tissues to restore normal movement and function. By applying pressure, movement, or positioning to specific areas of the body, release techniques help reduce muscle tone, decrease tightness, and allow restricted tissues to relax and move more freely.
Used consistently and correctly, they can play an important role in maintaining mobility, preventing recurring issues, and helping you stay active and pain-free.
Taping Techniques
How to tape yourself for various conditions.
In my sports massage clinic I have taped people 1000's of times. It is best to be taped by a trained professional but, in my quest to get everyone self-managing their conditions, I decided to try and work out the best ways to tape yourself.
Some are easier than others. Knees tend to be quite user friendly whereas shoulders and glutes slightly trickier. This is an ever expanding list of videos. If there is a video you are after that isn't on the list, please feel free to get in touch and I will do my upmost to create it for you.
In all the videos I use Rocktape. I am in no way affiliated with Rocktape I recommend them purely from my personal experience I find them the best tape I have used.
