How to use Tune Up Balls for Muscle Tension and More

I LOVE Yoga Tuneup products!!  I recommend that my patients get them for their own for use at home as they delve into self-care. One of the things I’ve been teaching for over a decade is how foam rolling works. The style and how to use these types of tools have changed drastically in the past few decades. 

The Yoga Tuneup balls come in three different sizes: the first is about the size of a tennis ball, the next are the plus balls, and the biggest are the alpha balls. For the smallest size and the plus balls, you buy them in pairs and they come in a net case. The alpha balls can be bought singularly or in pairs also in a case.

I do use foam rollers in the office as well. I tend to lean towards rollers that are much softer in density. I think a lot of the rollers that are super dense and have knobs and spikes can be too aggressive for most people. 

I have compiled a large library of videos with release work, mobility exercises, rehab exercises, etc. I like to be able to send those to my patients, encourage them to get some tuneup tools, and take an active role in their own health. I want my patients to be able to be consistent on their own and return to the activities they love as soon as possible.  

I also use these tools to PREVENT an issue from happening.  I am constantly bent over patients all day.   An injury is not something that I can have in my line of work. If you are reading this and you think you don’t need these tools because you are more dormant than I am at work, you are mistaken. Sitting is a repetitive strain on your body as well.  We are meant to move and be fluid by using all the ranges of motions. If you aren’t moving, you will suffer from degeneration. 

Different types of Tuneup Balls

Coregous Balls 

This is an air filled ball that I like to start people with. It is super gentle and can be inflated and deflated to adjust the intensity.  The ball is made of a tacky material.  In its completely deflated form you can do some mobilization of different areas. For example, if somebody is having a tarsal tunnel issue, I will fully deflate the coregeous ball and hold onto the heel and motion in all the directions to try to get that fascial mobilization of the area.  The coregeous ball is also great for scarring like C-section scars, laparoscopic abdominal scar, shoulder surgery scar, episiotomy scars on your perineum, among others. 

I also use the coregeous balls to do abdominal massage and visceral mobilization. If you are thinking that abdominal massage is only helpful for people who had abdominal surgery, you are wrong. We hold a ton of lymph fluid in our abdomen.  When we are in a dormant job or we are not breathing properly, our lymph fluid is stagnant. Stagnant lymph equals inflammation and inflammation is tied to anything with –itis at the end such as tendonitis, colitis, arthritis, etc. It’s really important to have a nice and healthy, moving lymph system.  Some of the ways we help with that are diaphragmatic breathing and physical abdominal massage to get the fluid moving.  When we are able to fully engage our diaphragm it will lower and move our abdominal organs down on the inhale.  As we exhale, the organs move back up.  This helps to improve blood flow to our pelvic organs. That can be important to fertility, GI function, and more.

You moving your body through space helps to stimulate the lymph system as well. Soft-touch through dry brushing will also be another way to do that.  I cannot stress enough how much inflammation plays a role in all the things that affect us pertaining to our health, gastrointestinal tract, autoimmune function, and more.

Another thing that coregeous balls help with is opening up the chest to get better movement of the rib cage. Better movement of the rib cage results in better and easier breathing. If you cannot move your rib cage well, breathing diaphragmatically is like pounding on a brick wall. You have to have mobility in the rib cage to allow the diaphragm to do its job.

Tuneup Balls

They are not inflated and have a density to them. The tune-up balls, like the coregeous balls, also have a little bit of tack to them so they grip to the skin nicely. If the balls seem to feel too stiff or unforgiving, I find that it can help to do some foot mobility drills to help make the balls more supple.  Just a fun fact, your feet can be tied to lots of different things that aren’t anywhere near your feet such as your neck, your pelvic floor, and more.  The tune-up balls are denser than tennis balls and are softer than lacrosse balls. They are reasonably priced, but if you do not want to invest in them, you can substitute with tennis balls.  Tennis balls do not push back against you. 

They come with a case. You can use them singularly or as a pair.  Tune-up balls can be used anywhere on the body.  For a single tune-up ball, I use it a ton for the jaw, neck, and head especially for addressing headaches.  Tune-up balls are more focal and intense than coregeous balls. If you want to feel less intensity from the tune-up balls, you can put them in the case and use the two balls to cover more surface area. When I put them in the case, there’s a little gutter between the balls that works perfectly for the spine. 

More is not always better. I think many people believe the idea that it’s better to batter the tissue until it submits, but that is not at all the case. You might feel a little bit of release if you do this, but it’s best to slowly peel back the layers of the onion/layers of your tissues. You want to tiptoe your way in different depths of the muscles so that your brain feels nice and secure about accepting the pressure. If you go too hard and you scare your nervous system, it can make you tighter in the end.

Plus Balls 

They work very similarly as the regular tune-up balls and the only difference is they are slightly bigger. The plus balls are better if you are working on a bigger muscle group like your hamstrings. They also work better for a bigger framed person. 

Alpha Balls

The bigger the tool is, the less intense it is because it covers more surface area. I love to use these for a spinal release. Just put the balls in the case and centered on either side of your spine. You can then work your way up the spine. I also like to use them for the psoas attachment on your leg. 

I really recommend these products because of their price and the things they can do for your body.

If you have any more questions regarding these tools, you can drop it in the comment section or you send me a message through Facebook or Instagram. I’d be happy to do another podcast about your questions. Also, if you want me to talk about something specific, let me know!

You can also check my TikTok account as I use the platform to educate viewers about movement, chiropractic education, yoga, pregnancy, and more! 

Thank you for listening and see you next week!