Ease the tension…at home

Who out there could benefit from massage therapy? I’m guessing a lot of you. And who wants work around a schedule, pre-plan and head out to a public place and pay $100 + a month? This was not practical for me and I’m guessing maybe not for some of you either. What if I told you, you can get massage therapy benefits at home, consistently, for one investment of 50 bucks or less? Let me tell you how. The solution to your sore muscles, back pain, neck tension, migraines, etc…..Get yourself a foam roller! ( I also want to preface this with I ADORE my chiropractic care doctor and my massage therapist; have not been replaced – just supplemented – shout out to Heidi and Caleb!)

What and Why?

You literally use a cylinder made from foam to massage your muscles by laying on it in different positions and roll back and forth. You can get them at sporting goods stores, Amazon and if you belong to a gym – they may even sell them. I’ve had mine for gosh….12 years? It’s been super glued and wrapped in duct tape to keep it together, but I’m not letting it go! Why? Because it relieves so much tension exactly when and where I need it. Let’s say I have a tension headache (I work at a computer 8 hours+ a day, so it happens), I can feel it in the back of my head – I just need some relief! Instead having to find an open appointment for a massage or chiropractor visit and possibly wait a few days, I can grab my foam roller and ease the tension immediately (then follow up as needed with my chiropractor and/or massage therapist)

Now, I’m not a physical therapist, I’m not a doctor and do not claim to be either of those, but I can tell you it works for me. I put my neck on the roller where my trigger point is, roll to massage and I feel a release that in turn helps with my headaches. You know the phrase, hurts so good? Well this is what foam rolling is like for some. Here’s a more professional statement from an article on “Request Physical Therapy.” “

“Foam rolling can reduce some discomfort you feel due to delayed onset muscle soreness, and it can help improve your range of motion. When combined with static stretching, a foam roller can be a formidable force towards flexibility and muscle recovery. “

When is a good time to roll?

In my experience – first thing in the morning and before bed, consistently, seems to help. I also try to remember to roll prior to working out – it does help warm up the muscles; much like stretching does. Same for post-workout – helps to include it in your cool down. Other times I find it helpful is if I’m having headaches or muscle pain. Example – I woke up one morning and for whatever reason my back muscles were seriously killing me. Just so tight, not sure if I slept wrong or what. When I finally got myself out of bed and moving, I reached for my roller. I laid back and just went over the whole length of my back and man….could I feel a release right away! Little bit of creaking and cracking too ….After about five minutes of that I then did some stretching and walked around a bit. I can tell you – made all the difference in the world. Tension minimized and I was able to go about my day and do my workout – something I was actually considering skipping due to the pain I woke up with.

How do I use this thing?

So you have this roller or “home chiro-masseuse” as I like to call it. Now, what do I do with it? It is extremely important, as with any exercise or stretch to do it correctly so you do not hurt yourself. Since again, I am not in the medical field, and am a one woman show – do not have a studio, cameras, lighting to show you myself; I’m going to direct you to the resources below.

8 Foam Rolling Moves



High Density (what I use daily)

Deep Tissue (the husband’s preference)

Share with me

Do you have a foam roller? Do you use it regularly? I want to hear from you!

Are you a first timer and purchased one recently or plan to? I want to hear from you!

We all learn by sharing, so please allow me learn from you.


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