BALL WORK
Static ball work for reprogramming fascia. You need some kind of ball, no bigger than a tennis ball and no smaller than a small Melt ball. Examples: tennis ball, racquetball, lacross ball, or something similar. If the area is extremely sensitive, start with a larger ball with some squish to it like a tennis ball. Once you get it a bit desensitized, you can graduate to a harder or smaller ball. Larger ball = broader pressure = less painful. Squishier ball = gentler = less painful. Hard ball = not gentle = more painful. Smaller ball = more direct pressure = more painful. Also, you can decrease the ball pressure by doing the technique on your bed instead of the floor. If your ball is too hard, you can make it softer by wrapping it in a towel.
Static Pressure Technique
Get in position - lying down, sitting, whatever the specific point calls for. Place the ball on the point indicated. For example, for the IT Band place the ball between your body and the floor at either end of the IT Band. The pressure you are looking for: the point may be tight or painful/sensitive, but you should be able to breathe through it and relax most of your body. Now you will maintain static pressure (no rolling or moving the ball) until you feel either the tension or pain lessen on that point. This will take a minimum of 30 seconds, maximum of 2 minutes. If you feel no change by 2 minutes, try another point and come back to that point another day. Deep breathing and meditative focus enhances results.
Added Movement for Fascial Restrictions
Optional after Static Pressure Technique is done on a point. Adding movement will continue the pinning of the fascial tissue as in the previous technique, and the added movement will introduce "shearing" of the fascia. Shearing is a mechanical input that the fascia understands and results in change pursuant to the movement applied. In other words, it spreads the fascia out in different directions depending on the movement you choose and the readiness of the nervous system to comply to the demands.
Once you have felt a release of pain or tension on a point after the static pressure technique, try adding some movement pertinent to the point you're working to further release restrictions. For example, on the IT Band you can bend and straighten your knee SLOWLY until you feel additional relief. Do a minimum of 30 seconds with or without perceived results, or you may continue up to 2 minutes if you wish. It is important that the movement you choose is done slowly, with intention. You are not trying to rush through it or get it over with. On the contrary, you want to feel everything and let your brain understand what is happening. Focus on all sensations and linger in the specific movements that create the most sensation and repeat through that range of motion for optimal success. Remember your breath work. You can switch to a squishier ball for this technique to back off of the intensity. It is more important to pin and shear a little bit of fascia and maintain a manageable level of stress than to overdo it and overstimulate your nervous system. Moderating your stress response so that it is just challenging enough to get some results, AND you get pain relieving endorphins and a dopamine hit to want to do it again. If you go at it with too much pressure then you are less likely to return.
