Posture Archives: Lying

How to anchor an open TolaStrap using a closed door

Hamstrings, with looped Strap

Related techniques

Shin, with looped Strap

Hamstring, with foam roll

Calf, with looped Strap

Calf

Thigh

Hamstrings

Neck, with half-roll

A single Wedge configuration on a half-roll is shown. The half roll and Wedge are raising and angling the Point to compensate for the natural curve of the neck.

Lie, to gently settle your neck onto your Point. Rest the back of your head on the roll.
Relax your neck, and use the weight of your head to generate the required pressure.
For more pressure, use your opposite shoulder and knee to roll your body toward your Point, or use your legs to push your neck toward your Point.

Important: When massaging your neck area, avoid putting pressure on your vertebral or carotid arteries. A simple rule is: never massage a pulse. Be aware however, that the pulse from your vertebral artery may be difficult to detect. Consult with your therapist or doctor if you are unsure.

How to

How to anchor an open TolaStrap using a closed door

Side and back of neck, with rolled hand-towel

Related techniques

Back of neck

Back of neck, hand-held

Chest

A single Wedge configuration is shown. The Wedge is raising the 750 to compensate for the slant of the posture, and angling the pressure into the center of the chest.

Side-lie to gently lower your chest onto your TolaPoint.
Relax your chest. Let the weight of your torso generate the pressure required.
For more pressure, use your free hip and shoulder to roll your torso toward your Point.

How to

How to anchor an open TolaStrap using a closed door

Related techniques

Chest, with looped Strap

Triceps #2

A 750-Wedge configuration is shown. The Wedge is angling the pressure from the 750 toward the belly of the muscle.

Lie to gently rest your tricep on your TolaPoint.
Relax your tricep and let the weight of your arm generate the pressure you need.
For more pressure, use your hips and opposite shoulder to roll your body weight toward your Point.

How to

How to anchor an open TolaStrap using a closed door

Related techniques

Triceps

Upper arm

Forearm

Hips #3

A Wedge-pair configuration is shown. The Wedge-pair is being used to increase pressure by raising the 750 past the natural curve of the hip and making it easier for the user to engage the Point.

Lie to gently lower your hip onto your TolaPoint.
Relax your hips. Let the weight of your torso generate pressure as required.
For more pressure, use your trunk or legs to push your hip onto your Point.

How to

How to anchor an open TolaStrap using a closed door

Related techniques

Hips #2

Hips

Hips, with looped Strap

Thigh

A 750 Wedge is shown. The Wedge raises the 750 to compensate for the natural curve of the thigh and angle it in, normal to the muscle. The angle and height, relative to the thigh, mean that only small movements are necessary to change the pressure experience.

Side-lie to gently engage your TolaPoint with your thigh.
Relax your thigh and let the weight of your leg create pressure as required.
For more pressure, use your opposite shoulder and hip to roll your body weight onto your Point.

How to

How to anchor an open TolaStrap using a closed door

Hamstrings, with looped Strap

Related techniques

Hamstrings, with half-roll

Shin, with looped Strap

Hamstring, with foam roll

Calf, with looped Strap

Calf

Hamstrings

Hips #2

A single Wedge configuration is shown. The Wedge is being used to angle the 750 toward the user. A Point angled ‘in’ is ‘closer’ to the user and responds immediately to shifts in body weight.

Side-lie to gently lower your hip onto your TolaPoint. Relax your hip and let the weight of your torso create pressure as required.
For more pressure, use your opposite foot and shoulder to roll your body weight over your Point.

How to

How to anchor an open TolaStrap using a closed door

Related techniques

Hips #3

Hips

Hips, with looped Strap

A single Point is all you need to complete this technique, but one or more Wedge can be used to raise and angle your Point into your hip.

Side and back of neck, with rolled hand-towel

A 750 and Wedge configuration positioned on a rolled hand towel is shown. The towel and Wedge raise the 750 to compensate for the natural curve of the neck and angling it in at 90° to the neck. The angle and height of the 750, relative to the user, mean that only small movements are […]

Roll a hand-towel lengthwise and fold about 4 inches of one end back under the roll.
Place the towel on a flat, comfortable surface and then place your TolaPoint on the folded end. Lie to settle your neck gently onto your Point.
Relax your neck, shoulders and upper back and use the weight of your head to generate the pressure.

Important: When massaging your neck area, avoid putting pressure on your vertebral or carotid arteries. A simple rule is: never massage a pulse. Be aware however, that the pulse from your vertebral artery may be difficult to detect. Consult with your therapist or doctor if you are unsure.

How to

How to anchor an open TolaStrap using a closed door

Related techniques

Neck, with half-roll

Back of neck

Back of neck, hand-held

Variations

Angle your Point backwards to reach your occipitals.

Use two Points to work both sides of your neck simultaneously.

Back of neck

A Wedge-pair configuration is shown. The Wedges correct for the curve of the neck and angle the tola 750 ‘up’ into the occipitals.

Lie to settle your neck gently onto your TolaPoint.
Relax your neck and use the weight of your head to generate the pressure.

Important: When massaging your neck area, avoid putting pressure on your vertebral or carotid arteries. A simple rule is: never massage a pulse. Be aware however, that the pulse from your vertebral artery may be difficult to detect. Consult with your therapist or doctor if you are unsure.

How to

How to anchor an open TolaStrap using a closed door

Side and back of neck, with rolled hand-towel

Related techniques

Neck, with half-roll

Back of neck, hand-held

Buttocks

Three Wedge configurations are shown: a 750 angled on a single Wedge, a 750 angled on two Wedges and a 750 raised on two Wedges, but a single Point configuration would also be appropriate. The Wedges are raising the 750 to compensate for the curve of buttock and angling the pressure in the desired direction. […]

Lie to gently lower your buttock onto your TolaPoint. Keep your knees bent.
Relax your buttock and let the weight of your torso generate the pressure required.
For incrementally more pressure: push into the ground with your opposite leg; drop the leg on your affected side to the ground; and, using your opposite knee and shoulder, roll your body weight onto your Point.

How to

How to anchor an open TolaStrap using a closed door

Buttocks, with looped Strap

Related techniques

A TolaPoint is all you will need to complete this technique. Use one or more Wedges to raise, or raise and angle your TolaPoint as needed.

Back of neck, hand-held

A tola 750 mounted on a Tola Rocker is shown, but a Wedge configuration is also appropriate. If you are able to comfortably rest your head in your hands while lying on your back, this is an excellent technique for applying dynamic pressure to the back of your neck.

Hold your TolaPoint in your hand, then lie, to place your head on a pillow with your Point in your hand underneath your neck.
Gently settle your neck onto your Point.
Relax your neck, and use the weight of your head to generate the required pressure.
For more pressure, push up with your hand, or use your legs to push your neck toward your Point.

Important: When massaging your neck area, avoid putting pressure on your vertebral or carotid arteries. A simple rule is: never massage a pulse. Be aware however, that the pulse from your vertebral artery may be difficult to detect. Consult with your therapist or doctor if you are unsure.

How to

How to anchor an open TolaStrap using a closed door

Side and back of neck, with rolled hand-towel

Related techniques

Neck, with half-roll

Back of neck

Shoulders and back

A Wedge and a Wedge-pair configuration are shown. The Wedges are raising the 750 to compensate for the natural curve of the back and shoulders and angling the pressure toward the user. By angling the pressure toward the user, the Wedges ensure that only small movements are necessary to change the pressure experience.

Lie to gently lower your shoulders or back onto your TolaPoint. Keep your knees bent. Support your head with a pillow to encourage relaxation.
Relax your shoulders and back and let the weight of your torso generate the pressure as required.
For incrementally more pressure: push down with your opposite leg; drop the leg on your affected side to the ground; and, using your opposite shoulder and knee, roll your body weight onto your Point.

How to

How to anchor an open TolaStrap using a closed door

Front of shoulder, and chest

Related techniques

Shoulder, with half-roll

Upper-back and shoulders

Shoulders, with looped Strap

Lateral shoulder