Self-Care
Foam Rolling, Trigger Point Ball, Peanut Ball, Muscle Stick Rolling, Stretching, Icing and Heating
Foam Rolling
UPPER LEGS:
QUADS
TOES DOWN
Start with the Foam Roller across your hips and your toes pointed toward the floor. Slowly crawl forward, allowing the Foam Roller to roll to the top of your knees. Repeat 3-6 times.
QUADS
TOES IN
Start with the Foam Roller across your hips and your toes pointed inward. Slowly crawl forward, allowing the Foam Roller to roll to the top of your knees. Repeat 3-6 times.
QUADS
TOES OUT
Start with Foam Roller across your hips and your toes pointed outward. Slowly crawl forward, allowing the Foam Roller to roll to the top of knees. Repeat 3-6 times.
ADDUCTOR
Start in a crawl position. Place the Foam Roller in a vertical position under one slightly bent leg. Allow Foam Roller to roll from groin down to inside of knee.
PIRIFORMIS 1
Start by sitting on the Foam Roller. Lean back and to the right, placing right hand behind Foam Roller. Cross your right foot over your left knee.
PIRIFORMIS 2
Using your left foot and right hand to balance right glute on Foam Roller. Gently roll the upper portion of your glute. Repeat process for 3 minutes on each side.
BACK:
LOW BACK 1
Start in a seated position, legs bent, with the Foam Roller behind you. Lean back onto Foam Roller. Keep the Foam Roller low on back, while holding a crunch position.
LOW BACK 2
Glutes should be slightly off the floor while using your feet to gently push/pull yourself backward/forward. Repeat process for 3 minutes.
MID BACK 1
Start in a seated position, legs bent, with the Foam Roller behind you. Lean back onto Foam Roller. Keep the Foam Roller across the middle of your back. Gently lean backwards, allowing your back to fold over the Foam Roller, and don't forget to support your neck
MID BACK 2
Using your feet, slowly pull/push yourself forward/backwards, while letting your glutes to drag across the floor. Repeat process for 3 minutes.
UPPER BACK 1
Start in a seated position, legs bent, with Foam Roller behind you at mid back level. Lean back and into Foam Roller. Using your feet gently pull/push yourself forward/backwards.
UPPER BACK 2
You should roll from mid back to upper back, while dragging your glutes across the floor. Repeat process for 3 minutes.
3-STAGE PEC STRETCH (FREEZE)
Stage 1 of 3. Start by lying on top of Foam Roller, with it going vertically down spine. Use bent legs to keep you balanced, place arms in a 'Freeze' position, palms up.
3-STAGE PEC STRETCH (FREEZE)
Take in 3-5 slow deep breaths. Hold the 'Freeze' position until the stretch is no longer intense, 3-5 minutes.
3-STAGE PEC STRETCH (T)
Stage 2 of 3. Stretch arms out in to a 'T' position, palms up.
3-STAGE PEC STRETCH (T)
Take 3-5 slow deep breaths. Hold 'T' position for 3-5 minutes or stretch is no longer intense.
3-STAGE PEC STRETCH (SNOW ANGEL)
Stage 3 of 3. Keeping palms up and arms at sides. Slowly move arms up toward head.
3-STAGE PEC STRETCH (SNOW ANGEL)
Then back down toward legs. Repeat the 'Snow Angel' process 6-12 times.
FOREARMS:
POSTERIOR FOREARMS 1
Place Foam Roller against wall, placing your posterior (back) forearms against the Foam Roller.
POSTERIOR FOREARMS 2
Slowly move arms up/down and repeat process for 3 minutes.
ANTERIOR FOREARMS 1
Place Foam Roller against wall, placing your anterior (front) forearms against Foam Roller.
ANTERIOR FOREARMS 2
Slowly move arms up/down and repeat process for 3 minutes.
TRIGGER POINT BALL:
PLANTAR 1
Start by placing a TPB on the floor. While standing and holding something for balance (if needed) place foot on top of ball.
PLANTAR 2
Gently apply pressure, while rolling foot over the top of ball. Repeat process for 3-5 minutes.
PLANTAR 3
Focus most of pressure and rolling through arch of foot.
NOTE: A frozen water bottle can be substituted for the TPB. Please keep a sock if using frozen water bottle.
PECTORALIS 1
With your Right hand holding the TPB. Place the TPB on your Left Pectoralis muscle. Below the Collar Bone and next to Sternum. Apply gentle pressure.
PECTORALIS 2
Slowly roll the TPB from Sternum out to the edge of arm pit. Increase pressure as needed.
PECTORALIS 3
If a Trigger Point is found or more than hand pressure is needed, place TPB against a wall. Then with your arms at your side, lean your Pectoralis into TPB. Then roll from side to side.
PEANUT BALL:
MID-BACK-POSITION 1
Place Peanut Ball on floor. Lie on top of PB, face up, knees bent and arms at side. PB should be placed just below shoulder blades, with one side of PB on either side of spine. Stay in this position for 30 seconds-1 minute.
SHOULDER BLADES-POSITION 2
Sit up, move PB in-between shoulder blades. Lie on top of PB, face up, knees bent, arms at sides. Stay in this position for 30 seconds-1 minute.
LOWER NECK-POSITION 3
Sit up, move PB to base of neck. Lie on top of PB, face up, knees bent, arms at sides. Stay in this position for 30 seconds-1 minute.
BASE OF SKULL-POSITION 4
Sit up, move PB to base of skull/top of neck. Lie on top of PB, face up, knees bent, arms of sides. Stay in this position for 30 seconds-1 minute.
NOTE: a heating pad or ice pack can be placed over the top of PB to either help loosen tight muscles or decreasing inflammation, while lying on top of both PB and pad.
MUSCLE STICK ROLLING:
QUAD 1
While standing, prop one foot up on top of stool or chair. Place MS at the top of Quadricep and apply gentle pressure.
QUAD 2
Slowly roll MS in a downward motion. Toward the top of knee. Repeat process while leaning slightly left or slightly right.
QUAD 3
Continue rolling for 1-3 minutes. Repeat on opposite side.
NOTE: this exercise can also be done while seated.
ADDUCTOR 1
While standing, prop one leg up on a stool or chair. Place MS on inside of upper leg near groin. Apply gentle pressure.
ADDUCTOR 2
Slowly push MS stick toward inside of knee. While continuing to apply pressure.
ADDUCTOR 3
Slowly pull MS back towards groin, while keeping pressure. Repeat process for 3-5 minutes per side.
HAMSTRING 1
While standing, prop one leg up on a stool or chair. Place MS at top of Hamstring. Apply gentle pressure by pulling up on MS.
HAMSTRING 2
Slowly push MS toward back of knee. While continuing to apply pressure.
HAMSTRING 3
Slowly pull MS back towards top of Hamstring. Continuing to apply pressure.
NOTE: this exercise can be done in a seated position.
PERONEAL 1
While standing, prop foot up on stool or chair. Place MS below knee on outside of lower leg. Apply gentle pressure.
PERONEAL 2
Slowly push MS down toward top of ankle. Then, pull MS back toward knee.
PERONEAL 3
Increase pressure while repeating process for 3-5 minutes, leaning MS more towards front of leg or back of. leg.
Post Session Care
1. Increase water/fluid intake for the rest of the day. 3-4+ more cups than you would typically drink.
a. If this is your first session or your first session in more than 6 months, know that sometimes you can feel icky (nausea, diarrhea, hot/cold flashes) after your session. This is because we just flooded your system with all the toxins that have been building up in your muscles. Be good about drinking water, flush those toxins out. If this is going to happen, it does so within an hour or two post massage and usually only lasts an hour or two. In 16 years as an LMT, I have only had 5 patients tell me it has happened to them. Be good about drinking water!
2. No TPB work, MS work, rubbing, or massage for at least 2 days. 3 days if you had a Deep Tissue session.
3. If you feel yourself beginning to tighten up, take a HESS for 15-20 minutes. If you cannot soak, a HS for 10-15 minutes will work.
4. TMO use (Biofreeze, Bengay, Aspercreme, CBD lotion/salve, etc.) as need, in areas of soreness for next 2-3 days. Follow instructions on container.
5. If you have questions or concerns about your session, please send a text to 413-288-1702, I will get back to you ASAP.
KEY: TPB=Trigger Point Ball, PB=Peanut Ball, TB=Tennis Ball, FR=Foam Roll, MSR=Muscle Stick Roll, FWB=Frozen Water Bottle, IHI=Ice Heat Ice, HESS=Hot Epsom Salt Soak, HS=Hot Shower, TMO=Topical Muscle Ointment, BL=Bilateral (both sides), UB=Upper Back, LB=Lower Back, G=Glutes, P=Pecs, HF=Hip Flexors, Q=Quads, H=Hamstrings, ASAP=As Soon As Possible, D=Days, M=Minutes, /=per, X=Times