Last week we mentioned why self-care massage feels different than when you get a massage from a LMT, along with some the benefits of both forms of massage. And you may remember us mentioning how using massage tools can help you get more “sensation” from self-massage. Today, we’re going to expand more on these tools for self-care massage, and how to use them properly.
The main tools we suggest:
- Foam rollers
- Tennis Balls
- Hard/bouncy type balls (we like lacrosse balls)
The Foam Roller
The foam roller is excellent for working out large muscle areas, like your hamstrings and quadriceps (AKA your thigh muscles.) This can be done after a workout to prevent post-workout muscle soreness, or at any other time to release and stretch out tight muscles. *Note, you’ll know if you’re doing it right when it “hurts so good!”
To use the foam roller, place it on the floor, and lay it near the area you will be focusing on. Then you roll your body over the foam roller; it will move with you. Roll back and forth over the area several times, adjusting your weight on the roller. When you get to a tender spot, stop rolling and allow your body to relax; this gives the sore spot time to unwind or “unknot” itself, thereby reducing the pain you are feeling in that area. We highly suggest taking a few deep and mindful breaths here, and with every exhalation, go a bit deeper. It’s important here to find the right balance between pushing your body out of it’s comfort zone, but not forcing it to do anything it’s not ready for.
The photo to the left demonstrates foam rolling the iliotibial band. It requires some focus to balance, but feels great and is especially good for pain in the hips and down the lateral thigh.
The photo to the right demonstrates foam rolling the hamstrings, which are almost always tight. Remember, it will “hurt so good” to work these out. You can even roll a little higher up to get the glutes from a different angle
In this photo we illustrate foam rolling on the calves (this one is great for runners!) For extra pressure for those extra tight calves, You can cross your legs as shown in the photo.
You can also use the foam roller on your back in a similar manner as above. Don’t be surprised if you here some cracks and pops, it’s just your joints releasing built up gas bubbles that can develop in the synovial fluid that surrounds the joints.
Another way to use the roller is to lay with your spine directly on it. In this position, allows your shoulders to drop and retract, which open your chest muscles and relaxing the back muscles. This is great for opening up your chest for those tight pecs. An added bonus is that this also opens up the chest for releasing emotional tension.
Ball Shaped Tools:
The tennis ball and lacrosse balls can be used for the back of your neck and your upper back and they work like foam rollers but for smaller areas. This allows for more focused muscle work. You have the option of putting the ball on the floor and rolling or pressing on it there, or place it between you and the wall in a similar manner. The balls can be used for your back, glutes, feet, and forearms.
Just like the foam roller, we suggest pushing yourself to that “sweet spot” where you are just at a threshold of pain, but you’re still able to breathe and relax into it. If you find yourself working long hours at a desk, this is a great thing to keep by you as you can place it between your back and your chair to give your muscles some attention while you’re working. For those of you who work with your hands a lot, using the balls with your forearm will work wonders for releasing tension that can cause conditions like carpal tunnel and tendonitis.
Here we have Mary Pat using the tennis ball for some of her posterior neck muscles. This is great for releasing tension headaches.
Here we are rolling the upper back, specifically the upper and middle trapezius muscles, along with the rhomboids and other smaller upper back muscles. This is great for those who carry their stress in their upper back.
Here are 2 ways of rolling out the forearms. Both of these rolls are good for relieving carpal tunnel pain, and various types of tendonitis.
We’ll end with the feet, and while this one may tickle a bit for those of you with extra sensitive feet, it’s a great roll! This is especially good for people with plantar fasciitis.
Keep those bodies loose and limber friends, and if you’d like to learn more about using these tools, ask one of us at your next appointment. And if you get to your appointment early, don’t hesitate to play around with these tools in our yoga room! It will loosen you up and help your body prepare for the work we’re going to do. To book: visit us at www.streampointwellness.com
Until Next Week!
