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Oh, my aching back! Research suggests that muscle knots or trigger points are a common source of musculoskeletal pain and discomfort (Dommerholt et al., 2006). Muscle knots are those bothersome tight spots in your muscles. Whether you’re an athlete pushing your boundaries or someone who spends too much time hunched over a computer, these muscle knots can affect your quality of life.
The bright side is acumassage (muscle compression) and regular stretching can be effective in preventing and relieving muscle knots. Another benefit of foam rolling and stretching can be increased performance (Konrad et al., 2021).
To ease muscle knots and promote flexibility, use a foam roller along the entire length of the affected muscle with slow, sustained pressure for 20-30 seconds. When you encounter a tender spot, hold for an additional 10-20 seconds to help release the tension. This technique can help improve blood flow and reduce muscle tension, leading to greater comfort and mobility.
We are frequently asked which stretches are the best for releasing tight muscles and preventing muscle knots. Let’s look at some foam rolling and stretches for different body parts. We suggest performing both static (holding poses) and dynamic (stretching through movement) stretches to get the most benefit.
Muscle knots can form in the lower back from sitting too long, poor posture, a weak core, weak muscles, or flexibility issues.
Here are some stretches to help alleviate back pain, increase flexibility, and decrease muscle knots. Start by rolling the back muscles with the 18″ or 22″ Tiger Tail handheld foam roller.
Start in a kneeling position with hips over knees and shoulders over wrists.
Back is in a neutral position.
Bring your head up and tilt the pelvis back. See Photo A.
Exhale as you round the back. Drop the head and tilt the pelvis forward. See Photo B.
Keep the core engaged during the movement.
Repeat 8-10 times.
Spine should be in a long, neutral position.
Inhale as the right arm opens toward the ceiling allowing the torso to rotate open. Keep the hips square.
Exhale
Lye on your back with legs extended and arms extended out like the letter “T”.
Bend your knees and place your feet flat on the ground, hip-width apart.
Slowly lower both knees to the right side of your body.
Take another deep breath in and, on the exhale, relax further into the stretch, allowing gravity to deepen the twist.
Hold this position for 20 – 30 seconds, feeling the stretch on the left side of your back.
Bring your knees back to center and repeat on the left side.
Lay on your back with your legs extended on the floor.
Pull your right knee toward your chest grasping the knee with both hands. Keep your head on the floor looking toward the ceiling. It is important to keep the neck in a neutral position.
Gently pull the knee closer to the chest.
Hold for 20 – 30 seconds. Repeat 3-5 times
If you feel pain in your lower back, bend the other knee slightly.
Repeat, pulling the left knee toward your chest.
Another question that comes up frequently is “What can I do after I work out or after weight training?” Here are muscle rolling and stretching practices for the quads and the hamstrings.
Muscle knots can form on the side of the hip and cause lower back and glute pain. This can be caused by sitting too long and tight muscles in the hip and glute area.
For muscle compression and stretching in this area, we recommend the Tiger Tail Curve Ball.
Lying on your right side, support your upper body with the elbow and cross the left leg over the right leg.
Place the Curve Ball under the right hip.
Compress the hip muscles for 20 – 30 seconds and repeat 3 times.
Repeat on the left side.
Sit on the floor with your legs extended straight in front of you.
Bend your right knee and place it over your left leg, so your right foot is flat on the floor next to your left thigh. Use your right arm to support your seated position.
Keep your left leg extended and your foot flexed.
Sit up tall, lengthening your spine, and maintain a neutral position by avoiding rounding or arching your back.
On an exhale, twist your torso to the right, placing your left hand on the outside of your right knee or thigh.
Repeat on the other side.
Muscle knots in the piriformis (buttocks) can lead to low back pain, glute pain, and SI joint (sacroiliac) pain and issues.
The Tiger Tail Curve Ball or the Tiger Ball 5.0 are great tools to use for piriformis compression and stretching.
In a seated position, extend your left leg and bend your right knee.
Place the Tiger Ball 5.0 under your right glute muscle.
Place your hands behind your body for support.
Roll in a circular motion for 20 to 30 seconds.
Repeat on the other side.
Lie on the back with the right leg extended in the air.
Cross the right leg over the left leg.
Gently pull the left leg toward the body.
Hold the stretch for 20-30 seconds while continuing to breathe.
Release the leg and repeat on the other side.
Begin on hands and knees.
Bring your right leg forward and bend the knee.
Extend the left leg straight back.
Lean forward over bent knee.
Hold for 30 seconds, then switch legs.
Repeat 3 times on each leg.
Combining foam rolling with regular stretching is a powerful duo for improving your overall muscle health and flexibility. It can help you move better, feel better, and perform better, whether you’re hitting the gym, training for a marathon, or simply tackling everyday activities.
So, grab your foam roller, get rolling, and remember to stretch those muscles! Your body will thank you for the extra care and attention.
Dommerholt, J., Bron, C., & Franssen, J. (2006). Myofascial Trigger Points: An Evidence-Informed Review. Journal of Manual & Manipulative Therapy. 14. 203-221. doi: 10.1179/106698106790819991.
Konrad A, Nakamura M, Bernsteiner D, Tilp M. The Accumulated Effects of Foam Rolling Combined with Stretching on Range of Motion and Physical Performance: A Systematic Review and Meta-Analysis. J Sports Sci Med. 2021 Jul 1;20(3):535-545. doi: 10.52082/jssm.2021.535.
Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Please consult with a healthcare professional for any health concerns.
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Dr. Julie Zuleger has over 20 years of experience as a Licensed Massage Therapist, Certified Strength, and Conditioning Specialist (CSCS), Corrective Exercise Specialist, RYT-500 Yoga Instructor, and Human Movement Specialist. Julie promotes self-care using massage tools and stretching-based programs and teaches continuing education courses for yoga teachers, massage therapists, athletic trainers, strength and conditioning, fitness, and wellness professionals. Julie holds a PhD in Education and is the Director of Kinesiology and Education at Tiger Tail USA.
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