Self-Care Tips: Massage Ball

At W.I.S.E. we are committed to supporting your well-being both at home and at the office we call it: wellness @home and wellness @work . If you are new to self-care habits we will give you the tips and support to achieve it, the only thing you need to put in is a good attitude: YOU can DO IT! The wellness journey starts with small habits that are performed consistently, once you get used to some habits it means you are ready to add more habits or make the ones you practice a bit harder. 

 Probably you are familiar with self care massage using a tennis ball, those are ok as well, we prefer the lacrosse ball because they seem to be harder, giving your massaged areas more compression and have a better grip. Using a lacrosse massage ball for self-care can provide numerous benefits, especially when it comes to addressing work-related posture issues. Here are some of the advantages and some examples:

Benefits of Using a Lacrosse Massage Ball for Self-Care:

1. Targeted Muscle Release:

   • Lacrosse massage balls allow for targeted pressure on specific muscle knots and pressure points. This is particularly beneficial for releasing tension in areas that may be strained due to poor posture.

2. Improved Blood Circulation:

   • Massaging with the lacrosse ball helps stimulate blood flow to the targeted muscles, aiding in the delivery of oxygen and nutrients. This can enhance muscle recovery and reduce stiffness for optimal function.

3. Increased Range of Motion:

   • Regular use of the lacrosse ball can help improve flexibility and increase the range of motion in joints, preventing the development of chronic stiffness.

4. Posture Correction:

   • By addressing tight muscles and knots, the lacrosse ball can contribute to better posture. For example, rolling the ball along the muscles parallel to the spine and shoulders can release tension in the upper back, promoting a more upright posture. 
   •  TIP: You can place two lacrosse balls in a sock, knot them close to each other then place the balls on the floor and use it for acupressure on the muscles parallel to the spine (the Paraspinal muscles also called the Erector Spinae). You can start at the lower back and progressively go up or the opposite way. 

5. Stress Reduction:

   • The act of massaging with a lacrosse ball can induce a relaxation response, helping to reduce stress levels. This is essential for maintaining overall well-being, especially in high-pressure work environments.

Example Massage Techniques for Work Posture:

1. Upper Back Release:

   • Place the lacrosse ball between your upper back and a wall. Gently roll the ball along the shoulder blades and upper spine, applying pressure to tight areas. This helps relieve tension caused by slouching.

2. Shoulder and Neck Relief:

   • While seated, place the lacrosse ball between your shoulder and a chair or on the wall for better compression. Move the ball in small circles to massage the muscles around the neck and shoulders, alleviating stiffness from prolonged desk work.

3. Lower Back and Hip Mobility:

   • On the floor or chair, sit on the lacrosse ball, targeting the muscles around the hips and lower back. This can be particularly helpful for those who spend long hours sitting, as it releases tension in the hip flexors and lower back.

   • Other AREAS you can effectively use the lacrosse ball on are: forearms (wrist to elbow direction), Quads-Hamstrings-Calves (on the floor) foot and palm of your hand (circular direction).

Tips for Consistency and Establishing Healthy Habits:

1. Set a Schedule:

   Block out specific times in your day for self-care using the lacrosse ball. Treat it like any other important appointment to prioritize your well-being.

2. Start Small:

   Begin with short sessions, focusing on one or two areas. Gradually increase the time and intensity as your body adjusts.                              We suggest you start in a day that you are more likely to achieve it and integrate it over time because you associate wellness habits with the day of the week. The easiest to start would be self care on Saturdays (because most people have time off on Saturdays) we like to call it “SELF on Sat” and wellness on Wednesday we call it “WELL on Wed”. When you get used to either of them add the second one, this way you will have two days a week of wellness habits “WELL & SELF”.  If you chose to make your own goals and schedule it in your calendar it may sound something like that: “wellness @home: massage ball /10minutes /for work posture” or “wellness @work: massage ball / 5min / lower back for prolonged sitting.”

3. Incorporate into Daily Routines:

   Integrate lacrosse ball massage into your daily routine, such as doing it before or after work. This consistency can make it easier to form a habit.

4. Mix with Other Activities:
   Combine lacrosse ball massage with activities you enjoy, like listening to a podcast or watching a short video. This makes the self-care routine more enjoyable.                                                                                                                                                                                                   5. Celebrate Progress: Acknowledge the positive changes in your posture and overall well-being. Celebrate small victories to stay motivated.                                                                                                                                                                                                                               At W.I.S.E. we strongly believe that prevention is better than cure and we view self-care as an investment in your health and productivity; remind yourself that consistent habits lead to long-term benefits. Start today because it is the only guaranteed time we have and enjoy your own personalized wellness journey. In case YOU want an advanced plan for self care habits give us a call and let’s personalize together your own W.I.S.E. work-life balance coaching.                                                                                                                                                                                                                                                                              RELAX ~ RESTORE ~ REPEAT