logo
 

 

Self therapy tools such as these can be very effective when used properly with MFR principals. Use self therapy tools to:

  • speed recovery of injuries
  • enhance treatment sessions
  • help your body release daily tension, aches and pains.

Just as you brush your teeth every day to keep them healthy so too does your body need some of your daily attention to stay well. Below are some frequently recommended self treatment techniques.

 

 

 

 


The Foam Roll

Begin by sitting on the edge of the roll, then lay back so your entire spine and head are supported. Relax your arms down next to your sides palm up. Then slowly slide your arms further away from your body until you feel a stretch across your chest. Rest in this position for at least 3 to 5 minutes.

The T-Stretch
Lay down near the edge of a bed or on a sturdy table. Place the small ball in between your shoulder blades and stretch your arms out to the sides at shoulder level. Hang one leg off the side of the bed or table leaving the other leg bent. Rest in this stretch for 3 to 5 minutes and repeat on the other side.

 The Small Ball (4”)
 The small ball is the most versatile of all the tools. It may be used safely on any  area of the body with good results. Place the ball any place you have pain or  tightness and allow your body to relax over it for at least 3 to 5 minutes.
 Or, starting at either the top or bottom of your spine, relax over the ball for 3 to 5
 minutes then roll the ball about 2” up or down and relax again for 3 to 5 minutes
 repeating the length of your spine.

 The ball is a great tool for releasing restrictions in the belly as well. Start by lying  on your side on a soft surface like a bed then roll on to the ball slowly to tolerance  and allow yourself to relax over the ball for 3 to 5 minutes. Many of us hold lots of tightness and even emotions in our bellies so it may feel unpleasant at first. Allow yourself to feel what comes up and ease on to the ball knowing that you are safe and you can’t hurt yourself by doing this.

If at anytime you feel yourself bracing against the ball, or any therapy tool, and you do not feel like you can allow your muscles to ease over the tool, take it to a softer surface like a bed or couch or let some air out of the ball.



 

 

 

home therapist events nutrition contact treatment myofascial release