So Why Not Get Rolling And See What Benefits You Find In Other Areas Of Your Body Too
This step-by-step video will show you how to give your hands, wrists and forearms some much needed love, and after youve seen it youll notice there is a cheat sheet on this page that you can use as a reference when you need to roll a little quicker instead of along with us although wed love to roll with you every time but we know its hard to fit it all in.
The therapy balls we use in the video are Yoga Tune Up® therapy balls and you can find them HERE.
Put Your Butt Back On Your Butt
Sitting is a killer for your bottom. It progressively weakens your glutes and causes the muscles and their connective tissues to have less bounce. Use this move to maneuver your bottom away from the side of your thigh, and re-sculpt your tush to fit more snugly on the back of your hip.
- Sit down or lie down and place one or two Yoga Tune Up® Therapy Balls on your outer left buttock.
- Using firm pressure, as if the ball were a plow, drive the balls toward your pelvis then lighten your pressure and return to your starting position.
- Plow your bottom towards your sacrum for 2-3 minutes, then switch sides. TIP: Use firm pressure in one direction only, then reset the ball before your next stroke .
How To Use Yoga Tune Up Therapy Balls To Help Prevent Text Claw Cubital Tunnel Syndrome Texting Thumb And Cell Phone Elbow
This post may contain affiliate links. Please read our disclosure for more info.
If youve sat at a desk, then you probably already know that typing, or any other repetitive motion, can be such a challenge for you physically. You see people trying every position from sitting down to standing up to type, or youll notice a graveyard of different keyboard trays and monitors where theyre trying to get relief. But what you may not know, is all the repetitive motion effects we are starting to see from our cell phone usage and other beloved hand-held devices.*
Our love for our smartphones and smart devices is leading to repetitive motion injuries and strange ailments in record numbers. Text Claw, Cubital Tunnel Syndrome, Texting Thumb , Cell Phone Elbow these are real things people!
Now I know, you arent about to give up your smartphone, or if you have a job that requires typing youre obviously going to continue. This is why I invited Elyssa Strutton of Maha Movement to demonstrate how we can use Yoga Tune Up® therapy balls to relieve the pressure and break up the fascia for our hands, wrists and forearms.
If you arent familiar with fascia, its the connective tissue that runs throughout our body. When fascia is tight and constricted it can cause a whole host of problems . The general idea when you are trying to loosen your fascia is that when you break up the fascia in one area, it benefits your whole body.
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Gaiam Classic Balance Ball Chair
Balance balls like the Black Mountain are nice, but if youve ever tried to use one as a desk chair, you know they can be awkward because they slide around. The solution is a fitness ball specifically designed as a chair, like Gaiams rubber balance ball seat.
The Gaiam chair is a balance ball that rests atop a movable base. The base comes with four wheels for easy transport, but two of them are lockable so you can stay in the same position all day long while you work.
Yoga ball chairs can sometimes be gimmicky or come with unnecessary bells and whistles that raise the price, but Gaiams balance ball is basic and effective. It comes with an air pump as well. Unlike some balance ball chairs, this one comes with a back rest for added comfort and posture.
With the Gaiam chair, when youre done sitting upright, you can use the ball on the floor for stretching and posture exercises, just like you would with a normal exercise balls. It comes with a ball pump as well.
Note: If you want additional support during yoga poses, check out our list of the best yoga wheels for enhancing stretches and poses. And also consider cork yoga blocks, yoga knee pads, and Mexican yoga blankets.
Benefits Of Tune Up Therapy Balls And How To Use Them
Self-myofascial release is a valuable way to reduce pain, improve mobility, facilitate tissue healing, avoid injury, and maximize physical performance. We recommend it for just about anyone who is active, healthy, and looking to stay that way. To this end, were proud to offer Tune Up Therapy Balls for our clients. These simple yet incredibly effective tools help break through tissue adhesions that may be found within the protective layer of fascia surrounding your connective tissues. Over time, this can help increase joint range of motion without sacrificing strength and stability, allowing you to do the things you love even better.
Tune Up Therapy Balls can also help relax tense muscles, relieve trigger point tension, and improve localized circulation for better anti-inflammation and oxygenation.In other words: we love them, and we think youll love them, too!
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Yoga Tune Up Balls Review
People with chronic injuries or restrictions will find that working consistently with the Yoga Tune Up Therapy Ball kit will significantly increase mobility and decrease pain. The balls are specifically designed to reach particular areas, as is explained in Jill Millers book The Roll Model and video series.
Ive been using the balls for about six months and they have proven to be of very high quality and durability. They have a grippy outer texture that clings to the skin and encourages it to slide and glide over the tissues below.
If possible, it is best to use these balls on bare skin. The balls are soft and flexible and therefore are ideal for rolling over bony structures and sink into the surrounding areas.
There are four different balls in the kit:
So Grab Some Balls And Lets Roll
Our disclaimer: We are not physicians! Always contact a physician if you feel you are experiencing pain or uncertain as to whether or not you should use Yoga Tune Up® therapy balls, or anytime you start a new exercise routine.
There are many videos on YouTube if you feel inspired to keep rolling on other body parts too! Elissa recommends keeping the therapy balls in a drawer and out of the light when not in use as it prolongs the life of them. You can find out more about Elissa and the amazing things shes doing for workplaces everywhere at Maha Movement.
Light Up Your Work Life,
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Mandala Yoga Massage Ball
In many ways, the Mandala massage balls are similar to the ones by Yoga Tune Up. They feature the same 2.5-inch diameter and a comparable rubber material. Mandala emphasizes that all users need to do is Place the balls in tight areas and let gravity take over. The balls are durable and seem like they will stand the test of time.
One awesome aspect of the Mandala ball is that if you buy it through Amazon, the balls have a 30-day guarantee. Return them for a full refund, no questions asked, if youre not totally satisfied. You cant ask for a better deal than that!
Get Rid Of Painful Knots And Relax Your Muscles With Yoga Tune Up Therapy Balls
These unique rubber massgae balls are dense enough that they apply pressure deep into the muscles, but flexible enough that they will not nip or put pressure on nerves when used against bones and joints. They can deliver targeted, intense massage to high tension areas and make you feel as though youve had a professional massage.
Jill Miller, creator of Yoga Tune Up, used her 26 years of expertise to combine yoga, fitness, massage and pain management in order that we become in tune with our bodies and our bodies tune up to become the healthiest they can be. With her experience of Shiatsu massage she developed these Therapy Balls to allow effective self-massage to relieve muscle pain.
These Therapy Balls can be used on any part of the body that feels knotted up, stiff and painful. Theyre particularly good for a stiff neck and headaches, sciatica, frozen shoulder, plantar fastiitis, hip pain and even a tight jaw, plus many other conditions.
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All About Yoga Tune Up Balls
A few years ago I stumbled into a life-changing yoga class taught by Matthew Coe. It wasnt called Yoga Tune Up®, but toward the end of the class he whipped out a basket full of colorful little balls and told us to take a set. We started rolling-out our feet. I melted into the practice and was sold. I talked to him after class and asked if he would teach a ball rolling workshop I was hungry for more! A few months later, he taught a Full Body Roll Out Workshop. I left amazed by the new knowledge I gained about my body and felt empowered to take better care of myself.
A few weeks after that Matthew taught the same workshop at Sutra a studio we both taught at during that time. I took the workshop a second time, and again was floored. Thats when I decided I would take Yoga Tune Ups teacher training to learn more to take better care of myself and help share this goldmine with the Seattle community.
What are Yoga Tune Up® Balls?
Benefits of Using Yoga Tune Up® Balls
From Jill Millers book, The Roll Model Method:
Roll Model Ball work makes correction and connections in tissues that daily exercise, stretching, and yoga often bypass. A Therapy Ball provides a micro-stretch into areas of myofascia that have become adhered because of damage, lack of use, lack of use, poor nutrition, scar tissue, emotional holding, or other reasons
3 Ways to Work With Your Yoga Tune Up® Balls at Home
#1 Low Back Relief
The Yoga Tune Up Therapy Balls
- The Yoga Tune Up Therapy Balls measure at about 2 1/2″ in diameter each and are made of a special rubber that grips at your skin, grabs at multiple layers of muscles, and rubs out adhesions and tension, providing a deep tissue massage .
- The Yoga Tune Up® Therapy Balls with Tote set includes two-foot massage balls and a mesh drawstring snug-grip tote bag.
- Even more effective than foam rollers, they can be used to target specific trigger points and high-tension areas in your body.
- Their grippy texture helps with precision, so you can effectively release tension and relieve various aches and pains ranging from neck stiffness to plantar fasciitis.
- Use them in combination with personal training, Yoga Tune Up, or massage therapy for maximum benefit.
- They can easily be worked into your self-care fitness regime, so you can use them to fit your needs. Whether you need to improve your athletic performance or address posture issues that come from sitting at a desk, you will be glad you purchased these yoga massage balls.
- Their small size and convenient tote bag make them perfect for on-the-go use. Take your health into your own hands with this pair of Yoga Tune Up® Therapy Balls.
How To Use Your Tune Up Therapy Balls
Here are a few quick tips on how to use your new Therapy Balls and get the most of their pain-relieving, tissue revitalizing power:
Find something sturdy.
Therapy Balls should be placed between your targeted treatment area and something sturdy, such as a wall or the floor. This gives you the leverage to adequately roll more deeply into areas of high tension for maximal effect.
Roll Model Massage Therapy Balls
The Coregeous Ball
The Coregeous Ball is an inflatable air-filled sponge ball with a unique soft-stretchy “skin” that’s used in conjunction with the Coregeous DVD to massage and activate your core and stretch your psoas. This special tool allows you to gently and safely access your innermost abdominals.
ALPHA TWIN Set in Tote
The ALPHA Ball TWIN Set is your go to travel roller. Two 3.5″ diameter Roll Model massage balls in a perfectly sized snug-grip tote provide a massive amount of shear and grip. Whether it’s neck traction, spine rolls, QL, IT Band, hips, buttocks or other large muscle mass, the curves of the two ALPHAs together allow for deep, precision rolling. Use it against the wall or on the floor.
Therapy Ball PLUS
Slightly larger than the original Therapy Balls, the Therapy Ball PLUS self massage balls measure about 2 3/4″ in diameter and were developed by popular demand. They cover more surface area and add height to obtain a greater depth of pressure. Use them in their custom designed snug-grip mesh tote for spine rolls, as well as IT band & thigh rolls and so much more!
Featured Product: The Yoga Tune Up Therapy Balls measure at about 2 1/2″ in diameter each and are made of a special rubber that grips at your skin, grabs at multiple layers of muscles, and rubs out adhesions and tension, providing a deep tissue massage . The Yoga Tune Up Therapy Balls with Tote set includes a mesh drawstring snug-grip tote bag.
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Yoga Therapy Balls: How To Choose The Right Ball For Fitness Or Massage
DISCLOSURE: This post may contain affiliate links, meaning when you click the links and make a purchase, we receive a commission.
When people talk about yoga balls, they could be referring to a few different types of products. They could be referring to yoga therapy balls, aka self massage balls, which are small, dense, hand-size balls used to relieve soreness.
Another possibility is the large, inflatable fitness balls that people often use to perform balance exercises. And theres even a yoga ball chair market for people looking for a fitness ball to sit on as a replacement for a standard office chair.
Both large exercise balls and therapy balls can very helpful for amateur and professional yogis, as stretching, balance, and relief of minor pain are all a big part of regular yoga practice. You can use these balls at home to supplement your sessions at the yoga studio. Just like with yoga bolsters, yoga balls can aid in your comfort.
Which yoga therapy balls are worth your money? Read on to discover our suggestions for the best yoga balls of all types. Note: Use of the word best here is meant only to reflect one writers opinion.
Black Mountain Exercise Stability Ball
The Black Mountain stability ball isnt specifically made for yoga, but when it comes to large inflatable balance balls ideal for workouts or stretching, this one is quite good. Its made of heavy duty material designed to last for several years, and it does not leak much air over time, unlike some other balls which require constant refilling.
Black Mountains ball comes in three different colors , but more importantly, it comes in five different sizes , so you can choose whether you want a larger ball or something smaller. Included in the package is a plastic air pump and a brochure describing different exercises you can do with the ball to improve your posture and circulation.
If you desire a fitness ball made specifically for yoga by a trusted brand, consider the Gaiam exercise ball, which comes with a DVD featuring 105 minutes of stretching and yoga ball workouts.
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These Balls Can Help You Get That Just Left The Spa Vibe
Yoga Tune Up Therapy Ball Pair, $18.69 at Amazon
About 10 years ago my favorite yoga studio began offering a weekly class called “Yoga Ball Therapy.” I had no idea what the class was about, but the fact that it had both “yoga” and “therapy” in the title was enough to lure me in.
Turns out, the hour-long class was less yoga and more self-kneading. Those of us attending the class used balls of various sizes and levels of firmness to work out kinks in our muscles, covering everything from our skulls to our feet. We stretched out on our mats with the balls underneath us to release pressure in our backs. We took a ball in our hand and rubbed it along our jaws and temples to ease TMJ. We stood with a ball under our foot to ease plantar fasciitis pain. It was shocking to realize just how tight and sore our muscles were and how much better we felt after an hour of yoga ball therapy. By the end of the class we all had that “just left the spa” vibe.
The class was taught by an Australian woman with a lovely accent and delicious sense of humor . She informed us that the balls we were using were created by a woman named Jill Miller, who had created an entire business, Tune Up Fitness Worldwide, that focuses on self-care and mobility.
As soon as I finished my first class, I signed up for the next one and ordered my own set of Yoga Tune Up Therapy Balls. Since then, I’ve been hooked.
The balls come in a variety of sizes and offer different benefits: