I’m in COVID isolation part 2- Self-massage, stretches and foam roller
By Katie Harders- Senior Remedial Massage Therapist and Pilates instructor
Many of us will be stuck in isolation unable to regular remedial massage or physio appointments and from experience the body has stiffened up from watching copious amounts of Netflix or you may have been feeling rubbish but when you feel fit we have put together a few handy self-massage, foam roller stretches and other stretches that will help you at home until you can get back into the clinic for your regular appointments. We have provided a short video of trigger ball and foam roller releases plus some images of other stretches talked about through this article.
- Your trigger ball is your friend– RAD roller, tennis ball or golf ball will do!
Put this ball between you and the wall and find some of those sore spots especially around the shoulder blades and mid back, when you find a sore spot hold some pressure on it till it eases off then continue to search for other parts that may be tight (see video)
- Trigger ball rolling release– This is best done with a RAD roller or 2 tennis balls/balls taped together! Place trigger ball either side of the spine up against the wall like above and gently roll up and down with some pressure this will help release those tight back muscles (see video)
- Foam roller back release– start by doing this on the wall and you can progress to the floor as you feel fit. Place the foam roller horizontally between you and the wall and roll up and down your back- move the roller down and continue. You can also do this on the floor, roller under mid back and roll back and forth (see picture)
Chest and back stretch– place roller vertically along spine make sure head and lower back are supported, best down with long roller (see picture)
- Foam roller hip release– lay face down and place foam roller under hips and gently roll back and forth (see picture)
- Basic lower back and hip stretches– see pictures
We hope these few easy self-massage techniques and stretches get you through isolation and we look forward to seeing you back in clinic when you’re feeling well. We offer online booking so you can book your appointments ahead so you don’t miss out!
