Using Tools – PRACTICE: You will find ways that work best for you!
1. SINK rather than PUSH.
2. Start gently and slowly. Give it TIME to see if things feel better!
3. Find the tender spot.
4. MOVE the body part near it.
a. Maybe it’s your knee
b. Maybe it’s your shoulder.
c. Maybe it’s your wrist!
5. Start for just a few seconds at first.
6. Add time and/or more pressure if you still feel OK 1-2 days after you first
start.
7. If you feel a pulse beat or numbness/tingling, move off of that spot or
change position.
8. When you start, it can be uncomfortable at first*. This is usually normal.
It should get a little better as you work. If it does not get better after about
15 seconds:
a. Stop and change position.
b. Try again.
c. If it is still not better, just stop for now.
d. Get more information, ask questions of a professional, and try again
later.
9. Check your skin often if you have no/low sensation.
10.Be sure that your tool is safe – no sharp edges, won’t break if you put
pressure on it, etc.
11.Stay focused. Avoid multitasking! You will have better results and will stay
safer.
12.BREATHE! Your breath is your best tool – along with your brain/mind!
GENERAL TIPS FOR SELF-MASSAGE for PAIN & TENSION RELIEF
TOOLS – There are SO many!
|
TOOLS |
HOW I CAN USE IT |
|
Sink-size plunger |
Suction: Knee cap – Point pressure: forearms, see more below– Handle: See “broomstick” |
|
Broomsticks |
Handle to “strap/scrape” large muscles (quads) |
|
Tennis balls in sock |
Pressure – static or moving ball or body: Hips (one side, or both sides of tailbone); back (one on each side of spine; calves (trap one beneath;, hands, feet (rolling on surface); |
|
Golf balls |
Rolling pressure – hands, feet, forearms |
|
Elbows |
Point pressure – thighs, other large areas |
|
Supported thumbs, fingers |
Point pressure— Forearms, sinuses, hands, front of neck, and so much more! |
|
Roller/rolling pin |
Rolling and stretching pressure – thighs and calves |
|
Pencil erasers |
Between the long bones of your feet and hands Base of thumb muscles |
|
Glass bottles/Plastic bottles of frozen water |
Cold and pressure therapies— feet |
|
BALLS: Tennis, racquet, golf, lacrosse, dog and super…the list goes on! |
Rolling pressure and large point pressure – Just about everywhere! |
|
Thera Cane® , Backnobber® and like tools |
Point pressure Shoulders, back, hips…everywhere! |
Some places to find tools
• Resale shops
• Bath and body supply stores
• Pet stores
• Hardware stores
• Therapist and other provider offices
• Pharmacies
• Freecycle.com
• Madison Stuff Exchange
• UW SWAP
• Department stores
Adapting tools
• Velcro straps
• Balls in knee-high socks
• Tie balls to chair, wrist, other
• Flexion cuff
• U-cuff
• Gripping tools/clamps
• Extending straps
GENERAL TIPS FOR SELF-MASSAGE for PAIN & TENSION RELIEF
Common areas of tension and pain
