THREE ESSENTIAL PROPS FOR ELIMINATING SCAR TISSUE
Foam Rollers
Some muscles can't be stretched enough to remove scar tissue by stretch techniques, so pressure with a foam roller is necessary. Foam rollers come in a variety of densities; usually while, blue, and black in order of ascending firmness. They are light and can be cut short for easy travel. Six inch diameter rollers are suitable for most muscles. Costs range: $10-30.
See Amazon.com for ideas and pricing or shop locally in medical supply and sporting goods stores:
Foam Rollers on Amazon.com
For information on the mechanics and proper use of foam roller self-release with some supporting photos, PerformBetter®, affiliates and fitness experts, Michael Clark and Alan Russell have published the following article: Self-Release Techniques with Foam Roller on PerformBetter.com As with any exercise, consult with a qualified health care professional before beginning a practice of any of the techniques shown in this article. You may also purchase foam rollers directly from this site, click on the white, black, or blue rollers to the right of the article.
Also, PerformBetter®, renowned affiliate, Michael Boyle MS, ATC, has insight into the integration of foam rolling with manual massage in the current trend toward soft-tissue care in exercise training. Using Foam Rollers on PerformBetter.com
Balls
The round surface of a ball allows it to get into joints and remove scar tissue. Different levels of firmness may be achieved by acquiring an old, soft tennis ball, a new, firm tennis ball, and a hard ball such as a baseball, lacrosse ball, or golf ball. By placing the ball between your injured area and a hard surface, such as the wall or floor, you may control the pressure to your pain tolerance and roll the scar tissue away.
Thera-Bands
Thera-bands come in various tensions and may be purchased by the foot. They are stretchy rubber in a thin sheet about several inches wide. By looping them around your body and creating tension, you may creatively exercise a muscle anywhere in your house, work place, hotel room, gym, etc.
See the Thera-Band.com site for what colors, lengths, and accessories considerations.
What the colors mean: Thera-Band Color Guide on Thera-Band.com
Convenient Accessories: Thera-Band Accessories on Thera-Band.com
More in depth info on Thera-Band use, including relating elastic resistance to pounds of weight (p.11) and photo demonstrations of common uses (pp.16-39), compliments of Thera-Band.com: (As with any exercise, consult with a qualified health care professional before beginning a practice of any of the techniques shown in this manual) Thera-Band Manual on Thera-Band.com
Buy online at many sites or shop locally in medical supply and sporting goods stores: Thera-Band Starter Kit on Amazon.com
Any rehabilitation specialist or body worker will have you using these props at home or the gym as part of your recovery and ongoing maintenance program.
Two Tennis Balls in a Sock
Take two, old tennis balls and tie them securely into the bottom of an old sock. Where the two balls meet will form a V-shaped space. Place the V space over your spine, between your back and the floor. Bend your knees, plant your feet, raise you buttocks off the ground, and push with your feet to move the balls up and down along your back.
This prop may be used to massage the mid and upper back, without hurting the spine bones.
Jump rope or Yoga strap
This is a good tool to have for stretching hamstrings and other muscles.
Calf Stretch System device
Excellent for stretching calves without risk of over challenging them as you come out of the stretch. See popular brand by Medi-Dyne: Medi-Dyne Calf Stretcher on Amazon.com
Half-round roller
A foam roller cut lengthwise; used for balancing exercises, helps tone core and rotational muscles. After mastering one-legged knee dips on the floor, graduate to one-legged knee dips on the half-round. Start with the flat side down and graduate to flat side up. Keep your knee in the same plane as your middle toe during each dip. See information on use and purchase of foam rollers above. You can purchase half rounds or cut your own from full rounds.
Exercise balls
Excellent tool for improving flexibility, coordination, and core strength. Also a good chair alternative for certain low back pain conditions. Thera-Band Exercise Ball on Amazon.com See the size dropdown menu and match your height to a color.