Tools, tools, and more tools: How and when to use them

People always ask about what they can do at home and what tools are available. Here is a short list of the tools that I use, either at home or with clients.

Foam Rollers

There are many different types of foam rollers on the market these days from the firmness, shape, design and material used. The desired end result and pain tolerance will determine which style is right for you. If you find yourself grimacing while rolling, you are using too much body weight and need to back off a little; it can be painful but should be tolerable. Please, please please, do NOT roll your IT band; it is connective tissue and does not get blood. It will never release if you are rolling it, you will only make it tighter. Instead roll your quad or hamstring muscles to release that tension.

Low Density Rollers. These are typically white and the softest option. They are also the ones to lose their shape the quickest with use and will require replacement the fastest. This however is a great place to start if you are not sure if foam rolling will be your thing.

Firm Density Rollers. These are typically Black or Blue. Much more sturdy for rolling glutes or muscles you need to put your full body weight on to roll.

Bumpy Foam Rollers. These have some kind of texture, like waves or bumpy knobs. These will be the most intense and at the same time offer the most fascial releases.

Vibration

Muscles get confused with vibration making it a very effective tool. The trick is to find one you like that also has enough power for what you need it to do. We like the Charge Vibe and MB Vibe from RockTape.  They are small and powerful, plus rechargeable. 

Balls

There are so many uses for balls in different sizes. For example take a golf ball, place it on the ground in front of you. Roll the bottom of your foot on it nightly to release and relax your feet.

Tennis balls. A larger and softer option. Great for getting into the spaces in your upper back. You can put it in a sock and hang it over your shoulder and roll against a wall. It’s a great way to work out some tight muscles or trigger points. 

Lacrosse balls. A little smaller and denser than the tennis ball and would be a deeper transition. I use these a lot laying on the floor with them under my glutes for a quick release.

Poky balls. You can find balls in all styles now. Some people enjoy the balls that are spiky or have nubs on them to get some fascial releases at the same time.

The Orb. This is by far my most used ball. It's dense with a little bit of give and lightly textured. This is the perfect size for getting into my glutes, shoulder and legs. I use it mostly while standing at a wall or on the floor with full body weight. 

Muscle roller sticks

I personally prefer these over foam rollers for my lower body and forearms. Just like with the foam rollers there are many different types. Smooth for massage and bumpy for deeper work. 

Tiger Tail and The Stick are both brand names for smooth massage sticks. I’ve used both over the years and personally prefer the Tiger Tail for the little bit of grip on the roller and stability of it.  There are other varieties out there that have texture to them. These are best for releasing tight muscles. However I would avoid the ones that have the spiky balls on them. 

Miscellaneous

Hand putty. Great for mushing around to work fingers, wrists and forearms. There are different weights for added workouts.

Gyroscope Wrist Exerciser is another favorite of mine for strengthening. Google it. The movement and force triggers your muscles to react very quickly so you don’t drop it (which I did the very first time I used one). It’s a common tool used by rock climbers and anyone needing strong wrists/hands.

Silicon Cupping is a fantastic way to smooth out fascia that is tangled up. It brings blood back to an area that has been without any for a while. When fascia is stuck it can get intense; adjust the amount of suction and keep going. Once the tissue is loose it feels really good. We use cups from Bellabaci but there are many other versions on the market these days.

Stretching Straps come in several designs. Some have lots of loops and others have one adjustable loop. Just depends on how you plan to use it. There are a ton of stretches and exercises that can be done with these straps and are a must have in any household.

Posture Straps are a great training tool to help with neck/shoulder pain. I recommend them to clients who sit at a computer for long periods or anyone who does a lot of work with their arms out in front of them. When the strap is on and you start to slouch or roll your shoulders forward, the strap pulls uncomfortably and reminds you to sit up again. There are different styles on the market from complicated ones that go under your clothing to a simple strap with a D ring. The strap with D ring are my preferred options. You can get them from us or I can show you how to make your own.