Tune up balls
Tune up balls are one of our favourite self release tools used by our physiotherapists at Core that can help to:
Reduce acute and/ or chronic pain
Increase mobility, strength and stability
Improve posture
Reduce stress levels
Improve breathing
Improve athletic performance
Increase energy levels
Reduce the need for regular physio/ myo/ osteo/ chiro and professional massage
So what are they exactly…?
They are grippy, pliable rubber balls that can be used in a variety of ways to improve your body from tip to toe!
They are different to other self release tools due to their grippy and pliable nature as this allows them to be used on a wide range of parts of the body (from the small muscles in your cheeks and … well … your bigger cheeks!) and with a variety of specific tissue release techniques, similar to those that a physiotherapist may use in your treatment such as kneading, stretching, trigger point and myofascial (connective tissue) release and more.
For the overused, underused, misused and confused muscles – tune up balls can help!
- Overused muscles from single sided use (eg. Being right handed, carrying your baby on your left hip or playing a sport with an asymmetrical movement (for example; golf or tennis). The balls can be used for specific release of these tight overused muscles.
- Underused muscles from poor biomechanics/ movement habits, an old injury, prolonged postures (eg driving, desk jobs) or as a result of muscle imbalances or sports and fitness routines can lead to other surrounding muscles being misused, or doing actions they aren’t designed to do. The balls can provide relief for muscle strain, tightness and pain.
- Confused muscles… or rather a lack of body awareness, also known as “proprioception” is one of the largest risk factors for injury and pain. Tune up balls have been shown to improve proprioception through stimulation of nerve endings in muscle and fascial tissues.
When should I use them?
Tune up balls can be part of both the prevention and cure of injury, pain, tightness. They can be used before, during or after activity (or lack there of!) See some examples below:
Warm up – rolling feet out before a walk, loosening up your mid back before that perfect game of golf or for waking up your deep gluteal muscles before a run. Tune up ball techniques can help bring blood flow to muscles, increase synovial fluid in joints and increase proprioception.
They are also one of our favourite tools because they are:
- Safe and easy to use
- Portable
- Inexpensive
- Long lasting
- Specifically designed for the body (as much as we respect that a tennis ball may have to do at times!)
- Warm down – rolling out your quads after sport to reduce delayed onset muscle soreness (DOMS) or at the end of a long day in the office to release tight neck muscles. They can also be used to calm the nervous system and prepare the body for healing and recovery.
If you want to get to know more about how to tune up your body, chat to us about our workshop this Sunday 23rd February or with your Physiotherapist.
Written by Lauren Charlton
Physiotherapist
