Here’s everything you need to know to get started 👇
Where should I roll?
Everywhere! I have spots I know I have to diligently work on (my jaw, for example) that are always in rotation. Other than that, I check in with my body and tissues and go after what is currently sore or what I know kneads it (upper back and traps anyone?).
Want to know exactly what to do for your upper back, neck, hips, low back and feet?
BODYWORK STARTER GUIDE
Download my free Bodywork Starter Guide and learn the 6 places you need to roll right now for quick-relief, plus three reasons why what you’ve tried so far has only given you a temporary fix.
Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – the Guide has you covered!
Care + keeping of your new Therapy Balls
Store them in a opaque gym bag or closed container where they will not be exposed to direct sunlight. Daily use and then putting them away afterwards will help maintain their grippy texture for many uses. I use the same pair of therapy balls anywhere from 6 months to a year – it just depends on how soft you like them.
If you need to clean them – a damp towel with a super mild cleaning agent (tea tree oil or some Dr. Bronner’s) is great. To be honest, I do not clean my personal therapy balls often – I know where they’ve been and who they’ve touched. I do, however, have a separate pair that I use ONLY on my face for that concern.
How do I break in my new Therapy Balls?
Get in the habit of switching between therapy balls every time use them – this will ensure that you don’t break one in and neglect the other! When you use two to roll up and down your spine, you don’t want one that is overly soft and one that is hard.
Where should I NOT roll?
Rolling is intuitive – just do what feels good! The only rules to follow are:
- Don’t roll on bruised or actively injured tissue (perimeter and surrounding areas are fine)
- Avoid the belly with solid therapy balls – the Coregeous ball is safe here
- Avoid the inside of the wrists (Carpal tunnel area)
- If you feel extra sore a tender 1-2 days after rolling, you probably over did it. Lessen your pressure or intensity the next time you roll that same site. Gives you a great reason to roll a different body part each day!
- If you’re ever unsure or something feels creepy, just move the therapy ball up, down, left or right of where it currently is until it feels better.
How often should I roll?
Just as I brush my teeth every day, I suggest rolling at least one part of your body daily. I realize that is not a possibility for everyone – but I promise that even with just a few times a week you will feel relief.
I have personally had the most success in carving out dedicated time each week where I roll and sticking to it. This will ensure it becomes part of your regular routine.
A 20-minute session can really do wonders for your overall health and well being!
Ready to get started? My Mobility Mastery Toolkit has 30 days of mobility workouts, including therapy ball mobilizations and strength-building activations for all levels.
The Toolkit will help you kickstart your mobility habit, get stronger, and have less pain in just 4 weeks.
Hi, I’m Alexandra Ellis 👋
and I teach active people how to get stronger and out of pain.
Feeling absolutely amazing in your body can be super simple.
With my degree in Exercise Biology and more than a decade of training people in body-weight strength and stretch programs, I now teach people in months what took me so long to figure out: how stay out of pain while getting stronger and more flexible (without having to spend hours stretching).
Whenever you’re ready, I can help you get stronger without getting hurt (so you can get back to living your best life).
Kickstart your mobility habit, get stronger, and have less pain in just 4 weeks…no PT required!
Here’s what’s included in the Mobility Mastery Toolkit:
A clear plan on easy-to-follow exercises for the next 30 days
Strategies to make self-care and movement a daily habit by keeping it super simple (and fun to do)!
Therapy Ball mobilizations and strength-building activations to get to the underlying cause of what’s creating pain for your hips, shoulders, low back, neck, or feet (instead of just putting a bandaid on where it hurts)
How to improve your posture and form for foundational movements like the squat, hip hinge, and push-up
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