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Best Self Massage Tools For Tight Muscles

December 29, 2015 by Amanda

best self massage tools for tight musclesSelf massage is a very useful tool in keeping your body healthy and free from pain. Massage can keep your muscles loose and help prevent injuries.

If you’re feeling stiff or have tight muscles I highly recommend self-massage for releasing those tight structures in your body. I’ve been using self massage tools for several years to release my muscles and get all the benefits of massage without paying $60-$100 per hour. I started with foam rollers at the gym and then eventually moved on to using smaller and more effective tools like lacrosse balls for self massage.

Below are some of the self-massage tools I use and love for releasing muscle tightness.

Foam Roller

best self massage tools - TriggerPoint GRID Foam Roller with Free Online Instructional VideosIf you’re an active person then you’ve probably already heard of and used a foam roller for your muscles. If not, they are simply a cylindrical piece of foam that is used to roll your body on top of a particular area. Foam rollers come in various sizes and shapes and some have surface grooves where others are completely smooth.

We recommend:

  • TriggerPoint GRID Foam Roller with Instructional Videos
  • LuxFit Premium High Density Foam Roller
  • Exercise Foam Roller – Professional Grade

Lacrosse Ball

best self massage tools - WODFitters Mobility Lacrosse Balls SetDid you know people buy and use lacrosse balls for massage? These small, hard balls gained popularity among fitness enthusiasts as a self massage tool because the smaller size allows you to target more specific parts of the body. The lacrosse ball works in the same way as the foam roller but hits more specific spots on the body to let those muscles to be released from tension and tightness.

We recommend:

  • WODFitters Mobility Lacrosse Balls Set
  • #1 Premium Massage Lacrosse Balls
  • Champion Sports NCAA NFHS Certified Lacrosse Ball

Massage Ball

best self massage tools - High Density Spiky Massage BallJust like the lacrosse ball, these specially designed balls are used for self massage to target a very specific muscle with tightness. Massage balls generally have additional features like specifically designed surfaces with either grooves or spikes to help aid in the self massage process. Personally my massage ball has spikes which makes it look like a torture device but it works like magic! These balls are all firm and provide a solid massage when you use them.

We recommend:

  • High Density Spiky Massage Ball
  • Pro-Tec Athletics The Orb Deep Tissue High Density Massage Ball
  • Due North Foot Rubz Foot Hand and Back Massage Ball

self massage tools - Body Back Buddy Self-Massage ToolBack Self Massager Tool

These back massage tools like the Body Back Buddy allow you to pin-point specific areas on your back to release your muscles. These tools allow you to self massage without using your body weight to apply pressure. It is very helpful to get tricky spots on your back that are hard to reach or hard to use the other self massage tools. These back massage tools are great for use in areas like your shoulder blade muscles.

We recommend:

  • Body Back Buddy Self-Massage Tool
  • Thera Cane Massager
  • The Selfie Massager Lower Back Massager

More About Self Massage / Foam Rolling 

Self massage or self-myofascial release is usually known as foam rolling. Whereas it was previously only used by professional athletes and physical therapists, it’s now something people like me and people at all fitness levels use thanks to the products above. The inexpensive options have opened up a world of exciting training and recovery methods for us all.

Self massage is intended to release muscles tightness through releasing trigger points, or the knots that form in tight muscles. You can do it with any of the tools listed above from a foam roller to lacrosse ball to even your own hands.

You apply pressure with the self massage tools to the specific point on your body where you feel tightness or pain. Releasing these trigger points helps you get back to proper movement free from pain. Since stretching isn’t always enough to release muscle tightness foam rollers are necessary to fully release muscles and break up muscles knots.

This allows you to release pressure and aid in muscle recovery which will return the muscle to normal function and normal blood flow and better feeling. Self massage helps your muscles go from tight and painful to elastic, healthy, and ready to perform!

Do Self Massage Tools Hurt?

If you’ve ever had a deep tissue massage then you know that it can be painful to work out the knots in your muscles. It can be uncomfortable and painful but in the end you always feel better and your muscles are much better off. Self massage is the same but gives you the ability to control the pressure and the overall healing and recovery process.

Self massage can be painful so you should be aware that you might feel some uncomfortable feelings while using any self massage tools. However, you should always consult with a physician or physical therapist before you start with self-myofascial release and especially if you feel any sharp pain.

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Filed Under: Back Pain, Ergonomic Products, Posture Tagged With: back massage tool, foam roller, lacrosse ball, massage ball, self massage, self-myofascial release

Always on your laptop? Tips for Ergonomic Laptop Use

October 19, 2015 by Amanda

use laptop ergonomically to prevent pain and problems

Laptops have revolutionized how many people live and work. It’s now possible to work from home or Starbucks or from a beach in Hawaii thanks to laptops and smart phones.

However, many of us have found our laptop use skyrocketing. We use it for business and for pleasure for many hours during the day and night. It is incredibly easy for most of us to open our laptops to do one task like check email and end up spending several hours working on projects and little tasks.

Since laptops were not created or built with ergonomics in mind and go agaisnt ergonomic design in many ways this can lead to problems in the body like pain and extended use injuries.

The Problem With Extended Laptop Use

Often when we start using our laptops it is with the intention to just be on it for a few minutes. A few minutes turns into more which turns into hours spent on a laptop working.

Chances are when you sat down it wasn’t at a properly calibrated ergonomic workstation. Instead you are probably like most laptop users – perched awkwardly on a chair with your overheating laptop balanced on your knees, with a pain starting to grow in your neck and wrists because of awkward positioning.

The way you use your laptop on a daily basis could be causing you long-term harm when it’s used in this way.

the problem with extended laptop use - laptops hurt hands wrists joints

Tips for Using Your Laptop Ergonomically

There are many things you can do to improve your laptop use and keep it from causing discomfort and other problems. The following tips will help you use your laptop ergonomically.

  • Sit up. Do not try using a laptop while you are laying down as it is just asking for problematic positioning. Get a small pillow for lower back support if you need it and sit up while working on your laptop.
  • Don’t slouch. It’s very easy to have bad posture while working on a laptop, especially if it is positioned on your knees while you are typing. Stop the slouching and move to a desk if needed.
  • Work from a desk. Just because it is called a laptop doesn’t mean you have to work on your lap. Take your laptop to a desk and use an external mouse and keyboard to provide better ergonomics. As you can see in the photo below, perching your laptop on your knees from a couch can be a bad position for hours of use!

laptop use can cause pain and problems

  • Keep it level. While working on a laptop keep your screen at eye level. If you are hunching over or straining to see then the screen is probably too low for use.
  • Sit close enough. Laptop users sometimes don’t sit close enough to the screen and end up reaching to use the laptop. This strains your body and causes discomfort. Instead, pull your seat closer to the table so you don’t have to reach.
  • Make the font bigger. If you are having trouble seeing the words on your laptop screen you could be causing digital eye strain or hurting your body by hunching over to see.Increase the font and screen size so you don’t have to squint or get too close.

Pay Attention To Laptop Posture

Cornell University Ergonomics shares more tips for ergonomic laptop use with particular focus on your posture when using a laptop. They have distinguished between users who use their laptop just occasionally and may make sacrifices and those who use their laptop full time and need to pay more attention to their setup.

Below are the tips from Cornell University for both occasional and full time laptop users:

  • Occasional Users – because the neck/head position is determined by the actions of large muscles, you are better off sacrificing neck posture rather than wrist posture. For occasional use:
    • find a chair that is comfortable and that you can sit back in
    • positioning your laptop in your lap for the most neutral wrist posture that you can achieve
    • angling the laptop screen so that you can see this with the least amount of neck deviation
  • Full-time Users – if you use your laptop at work as your main computer you should:
    • position this on your desk/work surface in front of you so that you can see the screen without bending your neck. This may require that you elevate the laptop off the desk surface using a stable support surface, such as a computer monitor pedestal
    • use a separate keyboard and mouse. You should be able to connect a keyboard and mouse directly to the back of the laptop or to a docking station
    • use the keyboard on a negative-tilt keyboard tray to ensure a wrist neutral posture
    • use the mouse on an adjustable position mouse platform
    • follow the postural guidelines for working at a computer workstation

Those are just a few quick tips to keep in mind when you are using your laptop and minding the proper posture.

Remember that using your laptop ergonomically will help you in the long run as you will be saving yourself from strain and discomfort. You don’t want to suffer from pain that could have prevented by the way you use your laptop.

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Filed Under: Ergonomic Basics, Posture Tagged With: laptop, laptop ergonomics, posture

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Welcome to Ergonomics Fix! We are a mother + daughter team obsessed with using ergonomics to help our carpal tunnel & back pain. We share about how to live life without pain with the best ergonomic tips & products available! Posts may include affiliate links, which means, at no additional cost to you, we will earn a commission if you choose to make a purchase.

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