Home care and good health habits are essential to creating and maintain wellness. I am often asked, “What equipment do you use at home?” or “What should I invest in for my home care?” For your convenience, I have compiled a list of products I use and recommend. For each product recommended, I’ve provided a hyperlink for easy ordering. If you have any particular questions, please ask me directly, and I can help find the solution that will work best for you.

Beginner Foam Roller

A foam roller is an essential tool for releasing fascia and facilitating flexibility in the spine. I recommend every client get one. This is one of the best rollers on the market with exceptional durability. It’s the perfect choice for athletes with a lower pain threshold or beginners who are just starting their foam rolling habit. I have and use both an 18-inch and a 36-inch foam roller. The 36-inch is more stable and is my recommendation for beginners.

High-Density Exercise Therapy Foam Roller – 36 Inches

Short Resistance Bands

Resistance bands are used for fitness and rehab by chiropractors and physical therapists. I personally use resistance bands for rehab, stretching and strength training. I recommend short bands for patients to use with targeted exercises and stretching. I generally use short bands for the lower body, particularly in glute activation and squat training. I like this particular set because it comes with a lifetime guarantee and includes color-coded resistance levels to move up as you advance in strength.

Fit Simplify Resistance

Loop Exercise Bands with Instruction Guide, Set of 5

Long Resistance Bands

As mentioned before, I use resistance bands for rehab, stretching and strength training. I use long bands for upper, lower and core exercises. These bands are incredibly versatile and are a must have for strengthening, stretching and mobility exercises at home. The bands I use are sold individually. I would recommend getting at least 2 different gauge bands to give yourself several options and exercise choices. [Beginners: Orange and Red // Intermediate: Orange, Red and Blue]

Serious Steel Resistance & Stretch Band 

Exercise Mat

No special mat is required to work out at home. You can start with a yoga or fitness mat you already own. However, patients often report that their floor is too hard and uncomfortable to do core exercises. If you would like an exercise mat, I recommend this one because of its tri-fold design for compact storage and maximum comfort. It provides a great cushioned and supportive surface.

ProsourceFit Tri-Fold Folding Exercise Mat – Blue

Handheld Roller

The Sprinter Stick can be used at home to relieve muscle pain, promote flexibility, and accelerate recovery of muscles. For solo use, I find it most useful on quadriceps and the IT band. It is more awkward to use for hamstrings and calves, and you will need a partner for back muscles. The Stick is a great way to quickly provide myofascial release to alleviate the problem areas in your muscles.

The Stick Sprinter Stick – 19 Inches – Therapeutic Body Massage Stick

Massage Balls

Massage ball are an amazing tool for pinpointing and getting deep into the muscles where foam rollers can’t reach. I am a fan of using lacrosse balls but they are too hard for most clients. These Orb balls are a bit softer and work really well. They can be used on the entire body, anywhere that you want to pinpoint the massage. The smaller the ball, the deeper and more intense the massage.

Pro-Tec Athletics The Orb Massage

Kinesiology Tape

Kinesiology Tape is versatile, and I use it for many different applications and conditions. I commonly use it on athletes, pregnant women, and seniors to support their muscles, joints, tendons, and ligaments. Typical uses are for pain reduction, support, enhanced performance, stability, and lymphatic drainage. I use RockTape on myself and my family. I can apply kinesiology tape in the office to patients requiring assistance. But, you can also use RockTape at home, and there are many videos to provide instructions.

RockTape Original 2-Inch Water-Resistant Kinesiology Tape

Cervical Neck Pillow

Many patients ask for a mattress and pillow recommendation; however, this is a personal choice and preference that makes it difficult to make a recommendation. The most important component is that you find your mattress and pillow that provide the best comfort and support to your body. This is a good ergonomic pillow that can provide therapeutic relief for all sleepers – back, stomach, or side. Note: you will likely experience some adjustment period if switching pillows.

Ergonomic Memory Foam Pillow – for Side, Back and Stomach Sleepers

Weighted Blanket

Sleep is a vital piece in creating and maintaining health. Weighted blankets are a great tool to enhance the quality of your sleep and can ease insomnia and anxiety. Choose a blanket roughly 10 percent of your ideal body weight. Important note: young children under the age of 3 or weighing less than 50 pounds should not use a weighted blanket because of the risk of suffocation. Quility is a highly popular brand that provide a variety of size options.

Quility Premium Adult Weighted Blanket & Removable Cover 

Advanced Foam Roller

For those who want to take their foam rolling to the next level. The RumbleRoller is covered in knob-like fingers which simulate a deep tissue massage while releasing the fascia. This roller is intense and is only recommended for experienced foam rollers. This is a great tool to have but I would only recommend this roller in addition to a beginner foam roller and not instead of one.

RumbleRoller – Mid Size 22 Inches – Textured Muscle Foam Roller

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4708 Wisconsin Ave NW #101
Washington, DC 20016

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Noya Chiropractic
4708 Wisconsin Ave #101, Washington, DC 20016, USA4708 Wisconsin Ave, Suite 101
Washington, DC 20016