30 min
Full Body Restorative Flow | Joint Opening and Self-Massage
Reconnect with your body in this 30-minute full body restorative movement flow, designed to open your joints and release tension in the back, shoulders, and hips. Using tennis, lacrosse, or trigger point release balls along with a chair or wall, you’ll gently work through areas of tightness while fostering curiosity and awareness. This practice ends with a calming legs-up-the-wall pose to promote relaxation and renewal.
What is a Trigger Point?
A trigger point is a sensitive area within a muscle or fascia (the connective tissue surrounding muscles) that feels like a tight knot. These points can cause discomfort locally or refer pain to other areas of the body. Trigger points often develop due to stress, overuse, poor posture, or repetitive movements.
How to Release Trigger Points:
- Locate the Point: Place the ball under the tight or tender area.
- Apply Gentle Pressure: Lean into the ball and hold for 20-30 seconds or until you feel the tension release.
- Breathe: Use slow, deep breaths to help the body relax and let go.
- Stretch: After releasing the trigger point, gently stretch the area to restore mobility and circulation.
Benefits of Trigger Point Release:
- Reduces pain and tension
- Improves mobility and range of motion
- Enhances circulation and lymphatic flow
- Promotes relaxation and stress relief
This practice combines mindful movement and self-massage to leave you feeling refreshed, centered, and free of tension.
- Duration: 30 minutes
- Focus: Joint opening, self-massage, and trigger point release
- Benefits: Relieve tension, improve mobility, and reduce stress
- Tools: Tennis/lacrosse/trigger point balls, chair or wall
- Key movements: Cat cow, side stretches, joint-opening flow, self-massage for back, shoulder blades, and glutes, legs up the wall
- Theme: Release tension and blockages with curiosity and mindful movement