Professional Documents
Culture Documents
Tune Up Fitness
Tune Up Fitness
1
The Roll Model® Techniques
Here are some quick techniques to help get you started with your new Roll Model Therapy Balls.
COMPRESS CROSSFIBER
Use a Therapy Ball to find the “epicenter” of Move, slide, or drag a Therapy Ball against
an area of tense tissue and apply consistent the “grain” of a muscle, or at a vector that
pressure into it. crosses the muscle.
STRIP
Maneuver a Therapy Ball along the “grain” of PIN & STRETCH
a muscle. Roll the ball in the same direction Find a spot within a muscle that feels
in which the myofascial fibers are aligned. restricted, place your ball there. Move an
appendage connected to the pinned area.
PIN/SPIN MOBILIZE
Place ball on your target area, lean your body
weight into it. Use a hand to pivot the ball
into your tissues then mobilize the pinned
tissues.
2
Tune Up Fitness Product Guide
Roll Model® Starter Kit
YTU Therapy Ball Pair
The ideal companion to The
in Tote
Roll Model Book by Jill Miller.
Measuring in at 2 1/2” in
This kit includes 1 pair of Roll
diameter, these balls are
Model® Therapy Balls in Tote,
made of a special rubber
1 pair of Therapy Ball PLUS in
that grips at your skin, grabs at multiple layers of muscles,
Tote, 1 ALPHA Ball, and one 9” air filled Coregeous® Ball,
and rubs out adhesions and tension, providing a deep
all packed in a mesh shoulder carry tote.
tissue massage.
Stiletto Treatment
For pain in your heels or arches try giving your feet the Stiletto Treatment. This move can help alleviate pain from
Plantar Fasciitis.
Roll the ball back to the bottom of your heel at the calcaneus, and lock your toes on the ground. Drive your body
weight into the ball, then briskly scrub the ball from side to side as if you were trying to scrape gum off the bottom of
your foot. Do this brisk motion for approximately 30 seconds.
Switch feet and repeat.
Gutter Ball
1 2
3 4
Feeling tension in your shoulders? Try the Gutter Ball for relief of neck and shoulder pain, improved range of motion,
and a general sense of relaxation.
(1) Lie on your back and place a ball on your right supraspinatus. (2) Bridge your pelvis off the floor to load the ball with
your body weight. (3-4) Take several deep breaths, then slowly begin to shift from side to side so the ball strips the
supraspinatus (and the trapezius that lies superficial to it). Do not track the ball into your neck; stay in the region of
your upper shoulder blade, above the spine of the scapula.
Switch sides and repeat. 4
Turn On Your “Off” Switch - Downregulation & Stress Relief
Improve breath mechanics, change pain and boost emotional resilience with the Coregeous® Ball. Place the ball on your
abdomen or chest and locate your felt sense of breathing. The air-filled Coregeous® Ball provides biofeedback about
where your body is, or is not, breathing. As you slowly roll the ball across the abdomen or chest it mobilizes internal
organs and promotes ease of digestion and scar tissue removal.
This ball stimulates the correct integrated activity of the diaphragm and it’s neighboring breath muscles so that you can
enter into states of profound relaxation or improve your motor control of trunk musculature for athletic performance.
5
How do I clean my Therapy Balls?
The best way to keep your Therapy Balls clean is to wipe them gently with a lightly moist towel and then do another
wipe with a dry towel to regain its grip. Never submerge the balls in water. If your Therapy Balls arrive and have a slight
oily residue on them, this is normal. Simply wipe them down with a dry cloth to remove any excess oil. Should any of
the oil end up on your mat or floor, any cleaning solution will wipe it clean. Your Roll Model Therapy Balls should be
kept out of direct sunlight and stored in a drawer or bag for longevity.
Recommended Resources
The Roll Model Book: https://www.tuneupfitness.com/roll-model-book-jill-miller
Treat While You Train Video Program: https://www.tuneupfitness.com/Treat-While-You-Train-dvd-Kelly-Starrett-Jill-Miller
Massage Therapy Video Program: https://www.tuneupfitness.com/massage-therapy-instructional-dvd
Roll Model Therapy Ball Techniques: https://www.youtube.com/watch?v=mJSI9__BBz4&list=PLd7lE-WSEpv_
OS6yKja63g1KXFPGWHUjG
Therapy Ball Overview: https://www.tuneupfitness.com/toolkit-overview
Follow Us
Tune Up Fitness @tuneupfitness @tuneupfitness Tune Up Fitness