Self-myofascial release is a valuable way to reduce pain, improve mobility, facilitate tissue healing, avoid injury, and maximize physical performance. We recommend it for just about anyone who is active, healthy, and looking to stay that way.
To this end, we’re proud to offer Tune Up Therapy Balls for our clients. These simple yet incredibly effective tools help break through tissue adhesions (like “stuck points” with limited pliability, often brought on by stress, physical exertion, injury, or dehydration) that may be found within the protective layer of fascia surrounding your connective tissues. Over time, this can help increase joint range of motion without sacrificing strength and stability, allowing you to do the things you love (squat, lift, pull, push) even better.
Tune Up Therapy Balls can also help relax tense muscles, relieve trigger point tension, and improve localized circulation for better anti-inflammation and oxygenation.
In other words: we love them, and we think you’ll love them, too!
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How to Use Your Tune Up Therapy Balls
Here are a few quick tips on how to use your new Therapy Balls and get the most of their pain-relieving, tissue revitalizing power:
Find something sturdy.
Therapy Balls should be placed between your targeted treatment area and something sturdy, such as a wall or the floor. This gives you the leverage to adequately “roll” more deeply into areas of high tension for maximal effect.
Here are a Few of Our Favorite Positions:
– Stand on the ball to work on intrinsic foot muscles and the plantar fascia (hold a steady surface for support!)
– Press against a wall for your lateral glutes and piriformis (great for folks with sciatica or piriformis syndrome)
– Lie on the floor facing up for a spinal massage, or to get into the rotator cuff muscles
– Lie on the floor facing down to get into the deep hip flexors (iliacus and psoas muscles) or internal rotators of the shoulder
Be Willing to Enter the Pain Cave—With Caution
How do you know it’s working? Hint: it should feel pretty uncomfortable. You’ll know you’ve found a particular area of tissue tension, spasm, or “knot” when the pressure becomes more intense. Tap into your mental toughness and try to hang out there until the intensity starts to go away (a sign that the tissues are relaxing). This can take anywhere from 30 seconds to 1-2 minutes, but use your own discretion and do what feels right.
Remember: Be smart about this and listen to your body! Sharp pains and twinges are a sign to back off.
Remember to BREATHE
Controlling your breathing is key to ensure maximum effectiveness of your self-myofascial release session, since it can help you relax and improves tissue oxygenation. So, once you find your sweet spot, try to take deep breathes in through your nose and out through your mouth.
Have you tried your pair of Tune Up Therapy Balls yet?
Let us know how your first self-myofascial release session goes by sharing in the comments below!