On a Roll

Too busy for a massage? Grab some props and try these do-it-yourself tips from expert bodyworkers.

By Karen J. Ohlson

You're caught in the grinding maw of a stressful day and your neck and shoulders have morphed into a tight mass of tension. As your demanding boss or cranky child drones on and on, complaining, you find yourself drifting into your favorite fantasy. The one where you have an on-call bodyworker who's attractive, attentive, and available day or night, strong fingers kneading just the right spots to melt that aching tightness away ... A piercing yell from your boss or child yanks you back to reality, and you sigh as the fantasy fades.

As it happens, that dream isn't completely out of reach. When you don't have time or money for a massage or when your yoga practice doesn't penetrate certain tight knots, you can pick up a few props and follow these tips from expert bodyworkers. Here's what you need to know.

HEALING HEADACHES
If pounding headaches visit you all too often, it's time to learn how to tap into your craniosacral still point—a momentary cessation of the pulse of your cerebrospinal fluid that dissipates tension and pain. "It's great for headaches," says Ann Honigman, a chiropractor and craniosacral therapist in Berkeley, California. "It really helps you quiet the nervous system." The pros do this for clients with their hands, but you can do it for yourself by lying on an easy-to-make still point inducer.

WHAT YOU NEED Two tennis balls and a sock (stuff the balls in the sock and tie a knot at one end to hold them in place side by side), or a latex still point inducer ($15 from the Upledger Institute, at www.upledger.com or 800-233-5880).

WHAT TO DO Lie on your back on a comfortable surface with a pillow under your knees. Place the tennis balls or the inducer under your head, at the base of your skull (in line with the bottom of your ears, as viewed from the side). Rest your head on the inducer, close your eyes, and lie quietly for 10 to 20 minutes. When you're done, lift your head with one hand and slide the prop away with the other.

WHAT TO WATCH OUT FOR Don't use the inducer if you're allergic to latex.

RELEASING A TIGHT BACK
Massage your own back? It may sound like a job for an acrobat, but it's much simpler than you'd think. A couple of easy-to-find props can help you open your chest, release tension in your spine, and even work those tight back muscles exactly where they ache.

WHAT YOU NEED A standard three-foot-long, six-inch-diameter foam roller like the one pictured on the front page or one of those swimming pool foam "noodles" rolled in a towel or folded sheet. For a deeper massage, you'll also need two tennis balls or racquetballs tied in a sock (see "Healing Headaches,") or a red Yamuna ball ($19.50 from www.yamunabodyrolling.com).

WHAT TO DO
CHEST OPENING Lie on the roller with your knees bent and your feet on the floor, so the roller extends along your spine from your sitting bones to the top of your head. You can either relax on the roller without moving (which opens your chest laterally) or roll gently from side to side to massage the muscles along your spine. Try it for at least 20 seconds or until your chest begins to relax and open.

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