STEP 1: How to Locate the Vastus Intermedius Trigger Point #One
The Vastus Intermedius is part of the quadriceps group of muscles. It is present below the Rectus Femoris and is a little difficult to access. Locate the bony protrusion over the front and side of the hip by placing your hands over your navel, bringing them diagonally downward until you feel a bony projection on either side at the level of your hips. The trigger point for the Vastus Intermedius is present about two hand widths below this point, over the front to the thigh.
STEP 2: How to Self-Release the Vastus Intermedius Trigger Point # One
To massage the Vastus Intermedius, you will require a ball and a pillow. During the previous video, we learned that this muscle’s trigger point is located on the thigh. To find the Vastus Intermedius muscle for yourself, locate the bony knob as instructed, noting that this muscle’s trigger points are commonly found approximately two hand widths down from the knob. Press lightly over this region, looking for indications of tenderness. Next, lie with your stomach on the ground, keeping your face resting comfortably on the pillow. Place the ball against the located trigger point and apply pressure as needed. Should you require more pressure, raise your torso so it rests on your hands. Hold for about 30 seconds and release.
STEP 3: How to Stretch the Vastus IntermediusTrigger Point # One
We learned from the location video that the Vastus Intermedius helps in the straightening of the leg, or with the extension of the knee. Otherwise, when the leg is straight, the muscle is contracted. To stretch it, we must do the opposite. The simplest way of doing so is by sitting upright on your knees. There is complete flexion at the knee joint here and you will feel the stretch at the front of your thighs. If you have knee pain, this move will not be possible in one go; you will have to ease into the move over a few days. Take some mats, a bolster, or a pillow and place it between your calf and thighs, then sit down on it. You can make it higher or lower as is most comfortable for you. If you are able to sit on your legs comfortably, you can increase the stretch by leaning backward. Hold the position for about 30 seconds and release. Do it every day until you can complete the stretch without any external support.
CODE:VASINT-T01
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