Self- care Resources

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Massage balls
A versatile tool to self- massage tight muscles, trigger points, and tissue adhesions.  Use the massage ball against the wall inside a sock or on the floor to target between the scapulae, upper traps, glutes, calves, forearms, hands, and feet. The double ball creates more of a kneading effect and is effective for working along the spine and neck. The larger massage ball has a larger contact surface and is best used on the glutes and back. The spikey ball provides more stimulation to the nerves and creates a flushing effect on the soft- tissue. Massage balls range in price $5- $10.
     

Foam rollers
The ultimate tool to massage out muscle tension, enhance blood flow to fatigued muscles, and promote better range of motion. Foam rolling is the new stretching! Imagine using a rolling pin to spread and soften dough, but in this case you move the dough (your body) over the roller. Ask for a free demonstration and we will gladly help you decide which size, density, and texture is best for you. Regular foam rollers range from $10-$14 and the vibrating foam roller is $95 (it’s amazing!).

                

Posture brace
The posture brace is ideal for someone who sits at a desk or in the car for long periods of time. The brace is designed to hold your shoulders in a retracted position, helping to retrain the muscles of the upper back to engage and keep the shoulders from rounding forward. The brace should not be worn while doing extensive reaching, lifting, or pushing as it teaches bad movement patterns and can be very irritating. We allow our clients to try out the posture brace before deciding if it is something they will use. This brace can be worn under or over clothes and is $35.

      

Rock tape Kinesiology Tape
Kinesiology tape is a latex free, stretchy tape that is designed to stimulate the propriosceptors of the skin. When applied in a precise way the tape relieves inflammation, interrupts the pain signal coming from the localized area, and helps train muscles to function more efficiently. The beauty of the tape is that it is water and sweat resistant, making it the ONLY therapy that continues working while you exercise and for days on end. There are many brands out there, but we have found Rocktape to be the stickiest and most user friendly. Our practitioners have trained extensively with Rocktape to provide clients with the most effective application of the tape for their ailment. The Rocktape website is a wealth of information including how-to videos and other mobility products they offer. We have varieties of tape available for $30 and that includes application. Without buying your own tape we offer Kinesiology taping services for $15 and can be scheduled by calling our office.

             

Topical pain relief
This day in age it seems pain- relieving medicine taken orally cause more problems than they can help. Topical analgesics, or those applied to the skin can be more effective and often are made of natural pain- relieving ingredients like Boswellia (Frankincense), MSM, Arnica, Capsaisin, and Clove. These products can be applied to the area of pain multiple times a day and are less smelly and significantly more effective than Bengay or Icy-hot. CBD oil and balm is flooding the market with its inflammation and pain relieving properties. The down side to these products is they are significantly more expensive, usually starting at $35 for the same amount that’s in Tiger Balm, which is easily found for less than $15. We have experienced success in muscle and joint pain management particularly with the CBD balm or salve, but we do not sell it. We recommend going to Elbert’s or Adele’s locally for information and recommended brands.  Cryoderm Heat or Cold therapy are our top recommendations for topical pain relievers and are available for $14.

              

Elastic resistance band
Our number one tool for retraining movement patterns, resistance bands have been proven to be as effective as using free weights to increase strength. Resistance bands are easier to store, lighter to travel with, and actually do a better job at recruiting the small stabilizing muscles that can be overpowered with traditional weight lifting. Our goal is to help clients move more efficiently with balanced muscle tone, not bulk up! You can schedule a training session to learn how to use resistance bands with one of our ACE certified personal trainers. We offer medium- resistance bands in office for $7.

  
Stretch rope  
Shoulder stretch dowel rod    

Body Blog
Videos
Links

Whitney Lowe
Eric Cressey
James Waslaski
Eric Dalton
Aaron Mattes
ice vs heat
eccentric work to heal muscles
Joint range of motion measurements