Recommendations

Self-care Tools

While stretching and yoga are key for self-care and injury prevention, self-massage tools greatly aid in maintaining the benefits of Structural Integration because of the similar use of slow, deep pressure. These are some of Jessica’s favorites:

Ritfit Massage Ball

The “peanut” double lacrosse ball is excellent for addressing the muscles along the spine, while the single ball is great for providing more specific contact than a foam roller, for areas such as the glutes, hamstrings and forearms.

Foam Roller

A foam roller is not just for IT bands, and should not cause excruciating pain! Almost every area of the body can be addressed with this full-size foam roller. The key is to use it very slowly and if the pressure is too intense, place a folded towel or blanket on top so that you can still relax and breathe. Feel free to reach out to Jessica for recommendations for particular areas of the body.

5” Foam Ball

This tool is nice for providing the specificity of a ball but with a slightly larger and more elevated surface than a lacrosse ball. Great for the adductors and pecs!

Armaid

For those who have chronic forearm tension, the Armaid is a really smart invention. It can be very helpful for musicians, climbers, bodyworkers, and those who work at computers frequently.

Contour Pillow

A contour pillow is meant for keeping the neck and head in alignment with the spine for side-sleeping, thus keeping optimal space for the shoulder. Clients use a contour pillow during sessions in Jessica’s office.

Leg Elevation Pillow

This pillow can be a saving grace for people with chronic low back discomfort, as it takes the weight of the legs off of the pelvis when supine, therefore allowing the psoas (often a main contributor to low back difficulties) to relax. It can make sleeping on one’s back much more comfortable.

Links of Interest

Andrew Weil on Rolfing

Dr. Oz recommends Rolfing

Rolfing in The New York Times

Ida P. Rolf discusses Structural Integration (video)

Dr. Robert Schleip discusses fascia and Structural Integration (video)

Gil Hedley, Ph.D. on fascia and stretching (video)

Helpful explanation of fascia (video)

How to survive the madness of everyday life (video)