fascial release technique

Free the Balls: Can tight fascia cause testicle pain?

Guest Post: Stefan Cox

Doc, I’m not exactly sure how to say this, but… my testicles are in a world of hurt. Sound familiar? Let’s hope not, especially for our ladies in the audience, but for men it’s not as uncommon as you might think. Nobody wants to talk about it, just like nobody wants to walk in to a doctor’s office for a physical and cough while someone you see once a year checks your unmentionables to make sure there’s no hernia. So let’s break a little taboo here.

Don’t be bashful:

Most men (myself included) experience testicle pain at some point, and it’s always good to make sure and rule out any potential issues that could be really serious. However, there are a lot of men who experience testicle pain that is simply a result of fascial adhesions in other areas of their bodies. Elisha has encountered this in her private practice before, but it’s highly unusual because most men are a little too bashful to come out and say it… but if you’ve been in pain long enough, that dignity starts to fade pretty fast. I don’t think we should be ashamed of this issue, and it’s usually a completely natural issue. Often testicle pain will manifest as a result of fascial adhesions or tension in the adductors. When Elisha did encounter this in her private practice, releasing the adductor had a massive impact on relieving testicle pain.

Other potential causes of testicle pain could be pain that originated in the sitz bones, and because that pain wasn’t properly addressed, it later resulted in testicle pain. No matter what the cause is, it’s not anything to be bashful about, and is a serious issue for plenty of men. I rarely have testicle pain, but getting my adductors released (although it can be intense) always helps me feel more mobile through the hips, testicles, and perineum and relieves tension and tightness in those areas. I highly recommend it for anyone struggling with testicle pain, or if you’re simply looking to gain mobility and relieve a little tension.

Taking care of the family jewels: 

So fellas, let’s make sure we’re taking care of our boys and giving them the attention and care they deserve, not just constant bragging and references to being well endowed. And ladies, thank your for bearing with us through this unusual post, and don’t forget that the adductors are often tied to female genitalia pain too. For anyone looking to eliminate genitalia pain or tension, check out is the adductor self-help release technique.

I’d love to hear more from you about your stories and experiences with the genitalia pain in relation to the adductors or other parts of the body. If you’ve been experiencing pain, were you able to eliminate it with the adductor release technique? If you have other pain that’s led to to testicle pain, what do you think the root cause was? How can we make this issue a little less taboo and get both men and women the help they need?

Please share this post if you want to contribute to the conversation, and don’t forget to #freetheballs. If you have comments or questions drop them below! And if you enjoyed this Q&A Monday and have a question that you’d like us to feature, please send your questions to stefancox@mobilitymastery.com so I can surprise Elisha with them :).

See ya next time,

Stefan

Ultimate Chest and Deltoid Release for Maximum Upper Body Freedom – Get Your Shoulders Back & Down!

I can hardly contain my excitement about this one!!!

Some of the techniques I’ve come up with here at Mobility Mastery can mimic what I do with my private clients to very satisfying degrees, but I’ve spent years wondering how on earth I can give you all out there the chance to experience the kind of lasting upper body relief that a proper chest release can bring – like the kind I’m able to offer my in-person clients. I finally cracked the code on this a few weeks ago!

That’s the good news.

The “bad” news is you’re going to need a very specific medicine ball to get the most out of this one. For a link to a ball that looks similar to the one I have (I can’t guarantee you that it is as I haven’t used this one) that you can purchase on Amazon – click here. (I have no affiliation with this company).

PLEASE NOTE: a baseball, lacrosse ball, larger medicine ball or just about anything NOT what I demo in the video or link to above will NOT give you the best result, may cause bruising and soreness and I do not really recommend using any of these other balls for these reasons. The next best thing would be a SOFTBALL – it’s not going to mold to your body as well, but I’ve tried it and it works ok!

Why release your chest?

I would argue that everyone (at least in the western world) needs this one! We’re all slumped over desks and phones these days, and if you’re in another category of work like a farmer or factory worker then you’re definitely going to have tight fascia here too.

As you can see from the photo there are a lot of converging muscles, nerves and fascia here. The fascia of pec major can get stuck to the fascia of pec minor along with the front deltoid, leading to a “clogged” or stuck intersection, which can definitely lead to pain, less range of motion and shoulder joint issues.

The goal with this technique is to release that front fascia enough that the shoulders are freed to drop back and down where they’re supposed to be, which will relieve the neck and head as well as the arms and even your hips!

Use this technique to relieve or eliminate:

  • Shoulder pain – front, back or rotator cuff issues
  • Neck pain
  • Headaches
  • Forward head posture
  • Pelvic tilts due to shoulder imbalances
  • Pec minor adhesions or restriction
  • Shallow breathing due to chest tightness
  • Jaw and TMJ pain

In combination with other Mobility Mastery techniques can relieve or eliminate:

  • Carpal tunnel syndrome
  • Elbow pain
  • Grip issues
  • Mid back pain
  • and more

How to perform this technique:

  • For the BEST results, please use a Mobility Mastery approved ball and a foam roller (preferably a soft foam roller, but if you want to simultaneously release your quad fascia then by all means go with a hard one 😛 )
  • Your thighs will be resting on the foam roller, and you can use your hip angle to put more or less weight into the ball to compress your chest fascia in whatever way works best for you. Keep in mind that the more weight/compression you can use the better your result will be, however – it will be more intense during the technique!
  • MOVE S L O W L Y !!! I cannot emphasize this enough. Slow movement helps you target the right spots, release fascia effectively and rushing through anything has a tendency to let your brain bypass the experience and not even register that something happened! In other words – if you move fast, you won’t get much benefit.
  • Go ahead and experiment with ball placement, arm movement, rotation, bending and reaching – there’s not “wrong” way to do this if it works for you! And every one of us has different anatomy, so what works for me might not work for you.
  • That said, most of you will get a good result with the bending reaching, especially arm moving “above” your head (on the ground), and if you have restriction in the front deltoid, definitely try the rotations!
  • Spend at least 3-4 minutes per side when you first learn this technique. After you master it you can spend less time. This one can often feel kind of good – and I’m not sure we can do “too much,” because it would simply feel like nothing if the fascia were healthy. So as long as it feels beneficial and you’re keen to get after it – go for it!
  • Remember to BREATHE!
  • Get up when you’re done with one side and move around – you’ll likely notice a significant difference left to right!

 

If you liked this post please “like” and share it!

Subscribe on YouTube for new episodes every Monday.

For personalized help with head to toe pain issues, click here to schedule a private Skype consultation with Elisha Celeste. SIGN UP for exclusive email updates and get $15 off your first session.

How to Release Your Plantar Fascia – Helps Plantar Fasciitis, Heel Pain, Ankle Mobility & the Whole Body!

Screen Shot 2016-08-09 at 12.09.28 PM

This is a simple technique that will help your WHOLE body.

I’m pretty sure ALL of us could use this one!

If you have plantar fasciitis, heel pain, ankle mobility issues, big toe articulation problems or Achilles tendonitis then this is definitely a technique you’ll want to add to your mobility toolbox. Just make sure you’re taking care of the root issue first! For plantar fasciitis, heel pain and Achilles tendonitis – click here for my main technique that addresses these issues at the source.

As usual with Mobility Mastery techniques, this is NOT intended to be a massage for your feet! (Though your reward for doing the technique is massage-like 🙂 )

We are attempting to PIN and RELEASE the restricted fascia and any fascial adhesions on the bottom of the foot.

There are a BUNCH of tiny muscles down there.

The fascia that wraps each of those muscles along with the plantar fascia itself can get stuck to each other. All of that fascia can get dehydrated, brittle, inelastic and because of these things pain and all the “itis’s” can happen – plantar fasciitis, heel pain, tendonitis on the tops of the feet, big toe articulation problems, ankle mobility restriction, Achilles tendonitis…etc.

This can happen due to a variety of factors: if you’re a woman who wears high heels, it’s almost inevitable you will have one or more of the above issues eventually; if you work on your feet all day, especially if you’re not moving much but standing in place; if your body type, lifestyle, sports, habits etc have created fascial restrictions UPSTREAM, you may have PAIN here and you’ll need to find out if the plantar fascia is actually tight and restricted, or simply getting irritated and pulled on – or BOTH.

How to get the most out of this technique:

  • Make sure if you have pain on the bottoms of your feet or any of the issues listed above that you FIRST look for the root cause and go after THAT first – then come to this technique as a way to “comfort” what is hurting.
  • PLEASE USE A LACROSSE BALL! For the best possible result, a lacrosse ball is the single best tool. All other balls will NOT give you the same result.
  • If you don’t have a lacrosse ball and you’re desperate to try this immediately – use what you have and then get your booty to a sporting goods store ASAP! They only cost $6 (give or take). And then do it right 😉
  • Make sure the entire weight of your leg is resting on that ball before doing the technique.
  • Make sure your heel doesn’t drop down too much, nor your toes. Try to keep the weight of your leg directly over that spot you’re targeting.
  • Start near the ball of your foot and work your way towards the heel.
  • If you feel or hear “crunching” noises while opening your toes, you’re doing it RIGHT! That’s the feel and sound of your plantar fascia releasing.
  • If this SUCKS – you’re probably doing it right, and you can be sure your plantar fascia is restricted and needs help to relax.
  • If this doesn’t suck at all and you have pain in your feet – perhaps you didn’t find the right spot, OR – your plantar fascia may not be restricted at all, but is in pain because of something else that is. It could be your calf, your hamstring, glute or even upper body fascia. You’ll need to look for the root cause.
  • Try 3-4 spots with the technique, and then…
  • DON’T FORGET YOUR REWARD! After releasing all that fascia, roll your foot around on the ball for as long as you want. This usually feels AMAZING afterward. If you prefer a different kind of ball, a frozen waterbottle or rolling pin for this part – go for it. This is simply meant to be a FEEL GOOD endorphin releasing reward for your WHOLE body!
  • Speaking of your whole body – if you DON’T have pain in your feet, but you have pain ANYWHERE ELSE in your body and you are ON your feet all day – give this a try!
  • In fact, if you’re on your feet all day I HIGHLY recommend buying yourself a lacrosse ball to keep at work and doing this one daily, or several times a day. Your entire body will thank you!

 

If you liked this post please “like” and share it!

Subscribe here and on YouTube for new posts every Monday.

For personalized help with head to toe pain issues, click here to schedule a private Skype consultation with Elisha Celeste. SUBSCRIBE below and get $15 off your first session.