Self Care Work
The following instructions are suggestions on how you can use these props to help keep your tissue, your Fascia, happy and healthy.
- I suggest using one or both of these props on a weekly to bi-weekly basis.
- I suggest to focus on 2-3 different areas in one sitting.
- Stay in each area for about 2 minutes.
- Breathe deeply using open mouth exhales allowing the body to surrender to gravity.
- Allow the part of your body that’s connected to the prop to soften and melt over the prop; this will help the specified area release tension and lengthen, positively affecting the surrounding tissues.
- Remember to take your time – the less you “try” the better.
- Please contact me if you ever have any questions on how to use any of these props or if you need further directions for specific muscle groups.
Tennis Ball Technique (TBT)
Below is a guide for the feet. You can use the TBT in many areas of the body to help alleviate pain and discomfort; for example in the shoulders, back, hips, arms and legs. Please ask if you have any questions on how to use the TBT on areas not listed, I am always willing to show you new ways of utilizing the TBT.
- Make sure you are standing on both feet with all of your weight on one leg;
- Have the tennis ball under the opposite foot, positioned under your hip;
- Allow your foot to relax over the ball & keep a slight bend in the knee;
- Slightly shift a little of your weight onto the ball, pause, cycle through 3-5 breathes, remembering to keep the leg relaxed;
- Change the position of the ball to a different spot under the same foot;
- Repeat steps 3 through 5;
- Change feet.
Foam Roller Technique (FRT)
Below is a guide for the pectoralis muscles in the chest. You can use the FRT in many areas of the body to help alleviate pain and discomfort; for example, the base of the head, hips, upper and lower legs, the lats and in between the shoulder blades. Please ask if you have any questions on how to use the FRT on areas not listed, I am always willing to show you new ways of utilizing the FRT.
Chest / Pectoralis muscle / Anterior Shoulder:
- Sitting on the floor, lay your foam roller on the floor next to you;
- Sit on one end of the roller & lay down on it lengthwise; the base of your head is at one end and your sacrum/tailbone is at the opposite end.
- Keep your feet flat on the ground & the palms of hands connecting to the ground to steady you into a balanced and settled place;
- Allow your arms to open to each side until they reach a “T” position, palms facing the ceiling;
- Take a breath in and as you exhale allow the elbows to relax down to the ground; you should feel a stretch across the chest;
- Remember to keep your feet connected to the ground, your lower ribs connected to the foam roller & your eyes softly open;
- Cycle through 5-6 inhales and exhales.
- When you feel like you are relaxed and complete, roll off to either side and onto the floor on your back; have your legs straight out & arms relaxed by your side;
- Cycle through 2-3 breathes;
- Next Focus Area.