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Easy Tools for Self Massage
By Lifan Hung
Licensed & Certified Massage Therapist
Bodywork Las Vegas
Whatever your sport, occupation or pastime, chances are you will experience a tight muscle, a kink, a strain, a pull, or a knot from time to time. When you don’t have a chance to see a massage therapist right away; or your partner simply will not squeeze your shoulders any longer, it’s time to look for some other forms of relief. Luckily, there are a couple common items that are particularly useful for self massage.
Tennis Balls
Tennis balls are one of the most convenient and easy to use items for self massage. They’ve got just enough cushion and firmness, all in one little perfect package. I’d be surprised if you don’t already have one or two floating around. If you don’t, you’ll be able to find some quickly at any store that sells sporting goods.
Roll a single tennis ball over quadriceps muscles, tibialis anterior (muscle next to shin bone), or on forearms. For hamstrings, glutes, and back; sit or lay on a single tennis ball where the muscles are tight. Though sometimes your reaction may be, “it hurts, so it must be good,” resist the temptation to push overly hard into muscles. Relief normally comes more quickly with moderate, sustained pressure – sometimes taking up to several minutes.
Another option when addressing the back and neck is to tie two tennis balls tightly in a tube sock. A useful technique for relieving tension headaches is to lay on a bed or on the floor, placing the tennis balls at the base of the skull for several minutes. When placed along the back, it’s a perfect way to address muscles on both sides of the spine without putting pressure on the spine itself. Roll slowly up and down the back. Maintain sustained pressure in particularly tight areas or on trigger points.
If you don’t have a tennis ball on hand, other good options include racquetballs, handballs or foam golf balls. Actual golf balls, baseballs, and softballs tend to be overly hard without enough give to sink comfortably into muscles.
Foam Rollers
You may have seen or used foam rollers at the gym. Many personal trainers will use these during your workout for warming up or cooling down. It’s an effective way to lengthen muscles and address tight areas in addition to trigger points.
Using foam rollers are relatively simple. The basic idea is to use your body weight and roll a given muscle group back and forth over the foam roller. When you find a particularly tender area, hold it on the foam roller for 30-90 seconds until the tenderness or tension dissipates. Pressure on foam rollers can be made more or less intense by applying more or less body weight on the roller. Remember, once again, that applying more pressure isn’t necessarily the quickest way to reduce muscle tension.
Foam rollers, though not as common as tennis balls, are found at most sporting goods stores. If you are new to foam rolling, select one that comes with a DVD, or ask a personal trainer.
We’d like to hear from you. Your comments and questions are welcome at: relax@bodyworklasvegas.com. For information about sports related massage therapy, visit BodyworkLasVegas.com or call (702) 372-7228. Mention the Silverman Newsletter for a discount on your first service.
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