Health-Massage-Bodywork Tips

In most all of my sessions, I share information about tools people can use “on their own” as they continue to feel better.  I personally use these tools, too.  These “equipment” ideas help in reducing and keeping pain away, help with keeping your natural alignment, and more.  It’s like receiving free massage-bodywork therapy at home, but you are doing the work…so pay yourself a session fee when you’re done J

These ideas are economical remedies to help alleviate pain in your neck, back, IT bands, gluteal (butt) muscles, your feet, and where ever else you hurt.  The “equipment” I suggest you probably already have stashed in your home somewhere, but if you don’t, you can go to a 2nd hand sports store, a softball/baseball field, a tennis court, golf course…and yes, the internet, too.

These tools will not only stretch muscles and tendons, but they also break down soft tissue and scar tissue.  By using your own body weight with these tools, you perform a self-massage (also called a myofascial or connective tissue release), break-up trigger points, and soothe tight fasica while increasing blood flow and circulation (of nutrients and wastes) to/from the soft tissue being addressed.

So if you have a softball, tennis ball, and/or golf ball, you are in business to do your own massage-bodywork!  Here are some new possibilities of how to use these tools you already have along with the introduction of new tools:

1) Find a tennis ball(s) and roll on it:

a. On the bottom of your feet while standing or sitting with all your body weight – great for plantar fasciitis.

b. On your temples – great for headaches, in a side-lying position.

c. On both sides of your spine – must have 2 tennis balls inside a sock (tie a knot at the end of the sock). Lie on the bed or floor (is better) and put 2 balls at the base of your neck (great for headaches) or on outside of your spine (great for back pain) and just lie there. You can also move the balls down your spine (by moving on top of the balls) or do compressions down your spine.

* If tennis balls aren’t working for you, try golf balls instead.

2) Try a softball and put it in a long sock and roll on it:

Specific areas you have pain…great for your back, IT bands, gluteal muscles, calves, etc. For the back, stand with your back facing the wall. With the softball in a sock (knot at the end), put it between the wall and your back, lean in, start finding areas that hurt. Once you do, hold it for up to 10 seconds. If the pain does not go away, find another spot to address, and then revisit the initial spot of pain later to see if it has lessened or gone away. If the pain is very intense or the pain does not go away, make sure you lighten up some on your pressure and try again.

3) Buy a foam roller and roll on it (my favorite!):

Another tool for any areas you have pain, like your back, IT bands, gluteal muscles, calves, etc.  When I have lower back pain, I used a foam roller on my upper legs (quads and IT Bands) to release my back – works like a charm.  The “secret” to using foam rollers is that you MUST surrender to the roller.  Rolling slowly is best.  You have to imagine your bones being massaged by the roller.  If you not experienced this before, most likely it’s going to be intense, feels like deep bruising, but it will ease-up with more rolling over time – AND you will feel great with more freedom.  Try it and find out!  More info in the Resources section below.

4) Massage pillow:

Personally, I use this massage pillow to massage my temples and jaws.  This tool is definitely ideal for people diagnosed with temporomandibular joint (TMJ) disorder.  This pillow can be used for neck, shoulders, and lower back as well.  For anyone who lives near a Bed, Bath, and Beyond, you can even use your 20% off coupon that you get in the mail!

You will need to be creative and sometimes coordinated when using this equipment on your own as massage tools for your muscles, but they do work.  With practice, I would imagine you will find effective ways to incorporate these tools into your health regime.

Finally, when you are not at your 100%, I recommend just going back to basics:  drink 1-2+ glasses more of water; substitute fruits and vegetables for the sugar, fat, and salt that is traditionally in the Standard American Diet; get out outside for exercise, fresh air, and/or sunshine; and go to bed earlier than normal (or sleep in) at least one day a week.

Lastly, when you stray from the path, which we all do, take one small step to start back on the road to feeling better and then another, etc.  No judgment, only compassion for being human.

Resources

1) Here’s a video on How to Choose a Foam Roller?  (Scroll down the page some).  I prefer a more dense foam roller – last longer.

2) I’ve not used a rumble roller, but heard people are receiving great results.

Whatever you do, SHOP AROUND for the best product for you!  If possible, see if your gym has these rollers or classes using rollers to find out if you like it and would even want to buy and use one!

Foam Roller Exercises

Another article outlining the benefits of drinking water: 10 Surprising Reasons to Drink More Water.

Information about My Practice

Do you identify yourself by the discomfort you are feeling lately?

Are you dependent on pain medications or considering splints and other supportive devices (like canes, shoe inserts, etc.), shots (like cortisone, steroids, etc.), and surgery?

Are you tired of chronic pain, tingling, numbness, always getting injured, experiencing stress fractures, and lack of strength anywhere in your body?

Do you want improved movement, better range of motion, and restful sleep?

If you answered “yes” to any of these questions, I can help you with the connective tissue massage-bodywork therapies I use as a part of my practice.

My website is very informative, so please visit to learn more about my services, session prices, and my schedule along with massage-bodywork benefits and tips for before, during, and after your sessions.

I would like to partner with other health practitioners (orthopedic surgeons, dentists, naturopathic doctors, chiropractors, psychological counselors, athletic and life coaches, acupuncturists, movement instructors/practitioners), health facilities (gyms, exercise studios (karate, yoga, dance)), and small businesses in the city of San Diego.  My practice does complement these services to bring about more health and well-being to people.  If you have any recommendations, please connect us by sending them my e-newsletters and contact information, OR I would be happy to contact them directly!

I can provide demonstrations and classes about health and massage-bodywork to businesses and their employees.  Review My Calendar for the talks and health/wellness events I’ve completed in the past in the San Diego community.

If you have any questions about my services and would like to set up an appointment, please, call or email me.  I look forward to working with you at your next appointment!

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