Working the Back
Start by lying flat on your back on a comfortable surface. This could be a carpet, exercise pad, or even your bed. Center the NolaRola under the middle of your back, with your spine in the notch of the Central Section.
Move the NolaRola up your back in small increments
of an inch or less, pausing at each location for a
moment. Tender spots indicate a little more time
is needed. Ease into them, breathe slowly, and the
tenderness will subside.
Sensations
of tingling, "clicking," or warmth are
indications that you are getting results.
Do
not roll on it except in short back and forth
movements which increase the massage action.
Attempting to roll for any distance only tenses
the muscles you are trying to relax.
As
you gain experience, you can move it further up
your back to the shoulder area, and on to your
neck. For the first few sessions, however, let
your body get used to the NolaRola by starting in
the mid-back.
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The Buttocks
Continue down your spine to hips and buttocks, keeping the NolaRola centered, and pausing to work out the tender spots. If the NolaRola is too painful at any point, you can lessen the pressure by using it on your bed.
The buttocks are a major source of muscle tension for many people. Activities such as bending, gardening, skiing, etc., that strain the upper leg muscles, also strain
the buttocks. The large muscles of the upper leg (hamstring and quads) connect with the buttock muscles. Your NolaRola is an invaluable tool for reaching stress locked in these large muscles.
The Neck
The muscles of the neck are another "hot" spot for tension. These muscles can be reached in either of two ways. You can lie down on your back and center the NolaRola under your neck, against the back of your head. The Kneading Rings are also effective here, rolling the
head gently side to side on them. Or you can use the NolaRola while sitting up, holding the two ends and gently rolling the device up
and down the neck.
Shoulders
An excellent way to help release muscle tension in the shoulders is to place the NolaRola under the sore spots while lying on your side. Note that the proper placement of the shoulders is on the Kneading Rings.
Continue to Page 2
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Using
NolaRola
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Page
1: Back,
Buttocks, Neck
Page 2: Arms, Wrist & Hand, Thighs, Calves
Page 3: Feet, Ankles, Achilles tendon, Using the
cone-shaped head
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Painful stress points in muscles can he discovered hr rolling the NolaRola over the affected careers. By simply
applying pressure with the roller, the site needing therapeutic massage can be found and treated simultaneously. This procedure is simple, easy, and
effective. My patients use the NolaRola at the Smolen Clinic, and also use it at home to relieve muscle aches and pains.
Jamie R. Smolen, MD
Orthopedic Sports Physician
Smolen Clinic, Manchester, NH
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