Fascial Self-Care Tools
It’s essential to use the right tools when practicing self-care. I recommend products that I use, and that are recommended by my mentors in the field of myofascial therapy.
It is possible to stretch and exercise without props and tools, however they can help people develop their own practice at home, safely and with ease.
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Therapy Balls
The best therapy balls are not only dense but also have some give to them. With a sticky, rather than slippery surface, you can lean into them without slipping away. Balls that are too hard can damage tissue, which is not safe. In contrast, balls that are too soft, are more difficult to use and less effective. Also, balls that come in a pair with a bag, allows you to use them together or individually.A larger therapy ball is better for sensitive tissues or larger areas like the low back and glutes.
Foam Half Roller
The foam half roller is a popular prop for the calf stretch, which is one of the most important stretches for leaving your fascial system relaxed and open.
Warming Pad
A warming pad helps fascial tissue expand and promotes the flow of fluid for the healing process. On the other hand, cold therapy, or ice, is used during an initial injury, since it causes tissue to contract, slowing down the flow of fluid (decreasing swelling). In addition, this type of warming pad can be heated in the microwave and will cool down slowly, eliminating the risk of fire if you fall asleep
Handheld Single Roller
If you don’t have time to get on the floor and use a therapy ball, this is another option if at work or traveling. It’s also an easy way to rub a loved one’s shoulders.
Massage Cane
This massage cane allows an individual to easily reach the back ,neck and top of the shoulders without the help of others.
Neck and Shoulder Massager
If you need some gentle compression on your neck muscles and fascia, this tool makes it easy to reach the neck area with little effort.
Wall Massager
The Mobility Wall provides a go-to tool for managing pain and tension in your upper body. For those hard-to-reach areas, this tool makes it easy. I love tools that help my clients treat themselves and feel their best.
Neck Hammock
This neck hammock is easy to set up and provides a very gentle stretch. Using a hammock can help train your neck to relax, even while meditating, which increases its effectiveness.
CranioCradle
I was first introduced to the CranioCradle at a myofascial therapy seminar, learning the John Barnes technique and have used it ever since. The CranioCradle is soft and flexible while supporting the upper and lower back areas or head.
Yoga Mat
For your yoga practice or myofascial stretching routine, a yoga mat prevents slipping during poses and also provides a comfortable surface on which to stand, sit or lay.
Straps
For beginners, a yoga strap is a great addition to your yoga practice or myofascial stretching routine. The elastic loops can be used to slip your hands through, making it easier to grip with your hands.
Blocks
Cork blocks are heavier and a little more expensive than foam yet offer more options and stability. If purchasing blocks to use with therapy balls, I recommend getting varying sizes for options with lifting and angling your body to lean into the therapy balls.
For easing into yoga practice, the wider 4 inch block is practical for more stability and comfort for your hands.
Cushion
Cushions can help support and protect the body while doing a variety of poses in yoga or myofascial stretches. This cushion can make knee poses more comfortable. If floor sitting is difficult, starting on a cushion will make it easier.
Table
Having a treatment table can give family members an opportunity to work on each other with good ergonomics. If you have trouble getting up and down from the floor, you can adjust the table to knee height, making a great workspace for your stretching program.
