Self-massage Tools: what, where, why
Self-myofascial massage using soft tools can be a very effective way to help connective tissues and postural patterns. Why soft tools?
“Hard tools tend to initiate a protective muscle bracing response. The autonomic nervous system will engage muscles that are targeted by a hard tool to protect itself... Hardness does not equal depth when it comes to tools.
Softer tools mitigate the muscle bracing response & allow for the soft tool to actually find the tissue target and mobilize fascia to promote glide. Roll Model self-massage tools grip & compress tissues & because of their softness are able to mobilize tissues in & around joints where movement matters most. ”
So, do I have to buy something?
Not necessarily. But there are advantages to having the right tools.
Below I will list some different purchasing options as well as DIY opptions.
Self-massage balls:
Yoga Tune Up balls have a natural skin-gripping rubber reduces the risk of bruising, pinching and irritation
Yoga Tune Up (YTU) balls:
Can be bought from their website, Amazon, or from me in person.
For my videos, you will just need a pair of regular YTU balls - the advantage of these is that you also get the mesh tote so you can use the balls as a peanut-shaped tool.
If you can, I also recommend investing in a Corgeous ball (or a full set).
Other options:
Most accessible: tennis balls! Since they aren’t grippy they aren’t quite the same, but the size and hardness are compatible for this work!
OPTP’s super pinky ball is the most similar to the YTU, but you would need to purchase two.
Amazon: Pinky Ball is a little cheaper, but does not hold it shape as well or last as long as the YTU balls. There are other options you can try bu be aware that if the description has the phrases “lacrosse ball” or “deep tissue” the ball will likely be too hard.
DIY?
DIY options can work in a pinch, but I recommend at least finding some tennis balls to do this work over time!
To take a DIY approach, you’ll have to play around with a mix of items: a small bouncy ball/hard ball in a few pairs of socks; tightly rolled socks; rubber dog toy (e.g. Kong); potato or a beet in a sock.
Additional (optional) tools that I appreciate:
If you’re ordering from OPTP, I also highly recommend these tools:
Pro Soft Release Ball - soft foam, perfect size for working larger but sensitive areas (quads, pecs).
Soft foam roller - many foam rollers are a very firm foam, but this one has a perfect amount of give. This is great for massaging larger areas of the body, as well as working with spine movements.
Other tools:
yoga block - available in many places
half foam roller - from OPTP or options on Amazon. Great for calf stretching, squat mobility, and spine balancing.
stretch-out strap (from OPTP or Amazon) or yoga strap - for hamstring and adductor stretches. You can also use a scarf, belt, etc
Hope this helps! Have any questions? Email me!
