Beginner Foam Roller
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.
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]
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.
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.
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.
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.
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.
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.
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.
Sleeping every night on a comfortable, supportive, and non-toxic mattress is one of the most important steps you can take to support your health and wellness. I am a fan of Avocado organic mattresses which are handcrafted in California with only naturally nontoxic and 100% certified organic materials. They contain no toxic chemicals, off-gassing, chemical flame retardants, fiberglass, or polyurethane foams and provide excellent support and comfort. Avocado mattresses are consistently rated #1 by US News and Consumer reports.
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4708 Wisconsin Ave NW #101
Washington, DC 20016
|4708 Wisconsin Ave #101, Washington, DC 20016, USA||4708 Wisconsin Ave, Suite 101|
Washington, DC 20016