As most of you may know, I am one of those people that likes to be creative. What I mean by this is, if I can make it at home, why go buy it from the store. As a result, when it was recommended for me to use a roller for neck tension, I sought out another means to accomplish the task without having to purchase an expensive roller. I was able to make one at home using only a couple of materials, and have found that I have received benefit from my make-shift roller. But before I give you the instructions on how to make one from scratch, here is some back ground information on “Rollers”.
Background
Foam rolling is a form of “soft – tissue” or “myo-fasical” release. In short, it helps your muscles to relax. In some individuals who experience chronic pain, one of the sources of that pain can be due to tight muscles. Rollers can provide a way for muscles to relax (and thus reduce pain), and also is beneficial for:
- Breaking up adhesions
- Delaying onset of muscle soreness
- Quicker post – workout recovery
- Increased flexibility and range of motion
- Improve arterial functioning
- Decrease pain
If your health care provider has recommended a roller for you, you might also be able to make one at home (as these can sometimes be quite costly). As a result, the following presents how to make a roller at home.
Materials Needed
- 1 sock – preferably longer than an ankle sock and free of holes.
- 2 tennis balls of equal size
Instructions
- Take the two tennis balls and place them in the sock so that they are side-by-side.
- Tie a knot at the end of the sock that is open so the tennis balls stay in the sock.
- Make sure that the balls cannot move around in the sock easily.
And that’s it! Based on your particular case, this may be enough or not enough to achieve the benefits of a roller. Therefore, you should discuss with your health care provider if this approach is enough to achieve the benefits of a roller.
Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.
Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.