Roll It Out
Self-massage techniques to relieve muscle tension
You’ve just finished a long day of teaching. Your feet are sore, your upper back and shoulders ache and you’ve got a bit of a headache. You wonder if it’s because you’re not in the best shape, whether the stress of juggling too many obligations is taking a toll, or worse—could it be early onset arthritis? Relax. More often than not, the aches and pains are muscle soreness and cramps from dehydration or overuse.
While most of us would benefit from regular visits to a massage therapist, the cost can be prohibitive. Fortunately, there are some simple self-massage techniques done with a pinky ball—a dense rubber ball, usually between 2–21⁄2 inches in diameter that can be found in the toy area of drug stores, pet stores or your local sporting goods retailer—that can provide relief at the end of the day. Massaging tight muscles for no more than two or three minutes (always avoiding bruised or swollen areas) will relax and release tension by increasing general circulation to the area. DT
The Upper Back and Shoulders
Working against a wall or any other upright flat surface is best for targeting the upper back and shoulder area. With your back to the wall, place the ball between your spine and shoulder blades and easily roll from the spine outward to the scapula, massaging the tension spots. Walk your feet out from the wall to increase the amount of pressure. But if you begin to feel soreness, inch back closer to the flat surface. To soothe the top of the shoulders, slightly turn or gently roll the pinky ball on the rotator cuff muscles.
The Pelvis
To massage the backside of the pelvis area, you can work against a wall as in the previous exercise, or you can work this area by sitting on the ground with your knees bent and your hands behind your body. Place the pinky ball on your lower back and slowly massage the areas from the tailbone to the side of the hips and down to the sitz bones. Pay special attention to the area halfway between the tailbone and the outside of the pelvis, because this is where the muscles used for turnout are—and they are often very sore after activity.
The Legs and Feet
While sitting on the floor with legs out straight, work the pinky ball down each leg for the most effective massage. Do this by placing the ball under the back of the calf to form a steady grip and roll it from just below the knee all the way down to your ankle.
To massage the front calf muscle, the area commonly associated with shin splints, flip around and kneel on the ball, using your arms for support, as if in a push-up position.
Be sure to give your feet special attention before completing the full-body pinky ball massage. While standing, place the arch of your foot over the ball and gently press your weight into it. Shift the ball closer to the toes, as well as down to the heel, to release tension throughout the foot.
Preventive Measures
A pinky ball can also be used to prevent soreness prior to activity. Anneliese Burns Wilson, a dance teacher and Stott Pilates instructor trainer, recommends massaging the lower legs with the pinky ball to improve the range of motion of your ankles. (She uses this method to help her beginning pointe students get higher up on the box of their pointe shoes.) Massage areas that are prone to cramping with the pinky ball before class, rehearsals and performances to help loosen and better balance muscles before activity. Using the ball after class will release excessive tension created during class.
Neuromuscular educator Deborah Vogel co-founded the Center for Dance Medicine in New York City.
Photo by Emily Giacalone, modeled by Jenny Thompson.
