When practicing self-care, whether you are doing yoga or myofascial stretching, it is essential to use the right tools. I only recommend products that I use myself and in my classes and workshops.
While stretching and exercising without devices is possible, adding props and tools can significantly increase your safety and effectiveness. Props or tools can help people new to this method of stretching ease safely into their own practice.
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- Therapy Balls
- Foam Half Roller
- Warming Pad
- Massage Tools
- Tension Relief
- Stretching Tools
- Cups
- Therapy Table
Therapy Balls
The best therapy balls are dense but have some give when you press into them. They also have a “sticky” surface rather than slippery, so they do not easily slip away from you when you lean into them. Using balls that are too hard is not safe for many people and can damage tissues. Balls that are too soft, such as tennis balls, are less effective and more difficult to use. It is also best to find a set of therapy balls that come in a pair and include a bag or pouch to use them together or individually. The pouch allows more options in your stretching routine.
A larger therapy ball is better for more sensitive tissues or larger areas like the low back and glutes. I recommend getting two if you plan to use them on your back.
Foam Half Roller
One of the most used props in my toolkit is the half-roll. The calf stretch is, hands down, the most important stretch you can do for keeping your fascial system relaxed and open. While you can use a rolled yoga mat or a book to do the calf stretch, having a half-roll is convenient and can be used for many other stretches or balance exercises. It also looks nice if you want to use it at your standing workstation (which I highly recommend). I keep one at work and one at home. I often use it while in the kitchen, prepping supper.
Warming Pad
Did you know ice should only be used during the initial injury? Using ice is like pressing pause on the healing process. Only use cold therapy if you are in a lot of pain, and that is all that helps you cope. Even then, try to alternate with warmth.
Using warmth expands the tissues and promotes fluid flow, which is what is needed to heal. I prefer a pad you can warm up in the microwave because it will slowly cool, eliminating any fire risk if you fall asleep.
Massage Tools
Handheld Single Roller
This handheld single-ball roller is excellent when you don’t have time to get down on the floor and use a therapy ball. It is ideal for work or traveling. It is also an easy way to help out a loved one when they ask you to rub their shoulders. They make wonderful gifts.
Massage Cane
This massage cane is excellent for reaching the neck and top of the shoulders without the help of others. With this tool, you can also reach your back and many other areas of the body. If getting on the floor is not an option, this tool can help you.
Neck & Shoulder Massager
If you need some gentle compression on your neck muscles and fascia, this tool makes it easy to reach the neck area with little effort. It can also be used on other areas of the body, such as the calves and knees.
Wall Massager
The Mobility Wall is my go-to tool for managing pain and tension in my upper body. This is a hard-to-reach area, but this tool makes it easy. As an occupational therapist and Barnes myofascial release practitioner for 30 years, I love finding tools that help my clients treat themselves and feel their best.
Tension Relief
Back Stretcher
I’ve had many clients with low back pain and a habit of tucking their tailbone. This tool helps to gently stretch and reshape the low back curve. I like this version because it is adjustable and has an open space in the center for the spine. It also comes with two bonus tools!
Neck Hammock
This neck hammock is easy to set up and provides a very gentle stretch. Using a hammock can help train your neck to relax. To increase effectiveness while in the hammock, try meditating.
CranioCradle
The Cranio Cradle can also be used in the upper and lower back areas. It is soft and flexible but sturdy enough to support the weight of your body. You can also change the angles for your best stretch.
Stretching Tools
Yoga Mat
A yoga mat prevents slipping during poses and provides a comfortable surface to stand or sit on during a yoga practice or any stretching routine.
Straps
A yoga strap is a wonderful adjunct to your yoga practice or myofascial stretching routine, especially for beginners. My favorite yoga strap below has elastic loops you can slip your hands through to decrease the amount of grip needed to hold the strap.
Blocks
Cork blocks are slightly more expensive than foam but offer more stability and options. They are heavier, but they offer some give when you lean into them. I love my cork blocks.
If you purchase blocks to use with your therapy balls, I recommend getting a set of varying sizes. This provides options with how far you can lift or tilt your body areas to angle into the therapy balls.
If you purchase blocks to support you as you ease into a yoga practice, I recommend a wider 4-inch set of blocks. This width offers more stability and comfort for your hands as you lean into them.
Cushion
Cushions can help support and protect the body while doing a variety of poses in yoga or myofascial stretches. A knee cushion makes poses on the knees more comfortable. It can also double as a seat cushion. If floor sitting is difficult, starting on a cushion will make it easier.
Cupping
Cupping is a form of therapy you can receive from a professional. Many bodyworkers and rehabilitation professionals use cups to mobilize tissues and the fluids underneath. You can also do this on your own. Cups are available to purchase online. I strongly recommend getting advice from a pro before you try it yourself.
Table
I often teach family members how to work on each other. Having a treatment table can make the experience much more pleasant and effective. A treatment table can also be beneficial if you have trouble getting up and down from the floor. Adjusting the table to knee height helps you get up and down easily, making you more likely to complete your stretching program. A recent client purchased this table for them and their family and is very pleased with how it has improved their ability to work on each other.
