Our muscles have areas called trigger points and when activated through sports massage they cause a relaxation to the entire muscle. This is easy to do at home –all you need is a small ball.

what to expect

• place the ball under your tight muscle
• find a trigger point by moving the ball around until you feel a twinge of good pain (not a sharp pain)
• apply a small amount of pressure
• slowly roll the ball down your muscle and hold on the trigger point for approx 10 seconds
• release and follow-up with some light
  stretching

My favourite option is a lacrosse ball but you can use anything you have rolling around the house. Here are some of my favourite trigger points for those notoriously tight runner muscles:

hip rotators

Lie on your side, place the ball under your hip and slowly roll towards the leg.

glute release

Lie on your back, place the ball under you bum and slowly roll towards the leg.

IT band release

A foam roller works well but you can also use a ball to roll down the side of your leg towards the knee.

quad release

Support your body weight with your arms, place your leg on the foam roller or ball and slowly roll.

calf release

Place the ball under your calf and roll towards the foot.

plantar fascia

Place the ball under your heel and roll along the arch.

This technique doesn’t replace a massage but it’s a great way to bide your time between visits. You can always count on me to have lacrosse ball on hand!

Joining a yoga class once or twice a week will increase your focus and agility in other sports, by stretching your muscles and tendons and increasing your flexibility.

Below are the steps to Dancer's pose (Natarajasana). This pose helps you develop concentration and balance, strengthens and tones your leg muscles, and opens your shoulder and chest muscles.

Maintain steady inhaling and exhaling throughout the pose. Remember to listen to your body, and stop if you feel any pain.

step one

Begin by standing comfortably with your feet together and your arms by your sides. Take a deep breath, and shift your weight to your right foot. Bend your left arm at the elbow and hold your hand with the palm up.

step 2

Lift your left foot behind you, and reach back with your left hand. Grab the inside or outside of your left foot.

step 3

Raise your right arm up towards the sky (or the ceiling of the arena), and slowly begin to lower your right arm so that it is parallel to the ground. At the same time, kick your left foot into your hand, and extend your left leg.

step 4

Keep looking forward while you balance on your right leg with your right arm extended straight and hold for about eight breaths.

To release the pose, let go of your left foot, bring your right arm down, and return to standing pose. Repeat these steps on the other foot.

To find a complimentary yoga class near you, check out your nearest store's event calendar: http://www.lululemon.com/stores/