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DIY Rolfing

Rolfing is alternative version of physical therapy that aligns the body properly so that all the systems are in working order. Though there are different schools of thought as to if rolfing actually works, there are many trained professionals who can do this for you. Certain rolfing exercises and stretches can be done on your own.

  1. Hanging

    • Simply hanging your body off of something slightly taller than you when you have your arms fully extended will help to align your back and joints. This should be done for at least 30 seconds at a time with your body fully extended from where you are grabbing hold of the bar with your arms and hanging above the ground. If someone pulls slightly on your feet, this will help even more as it will help to stretch your body out and help it to align naturally back in place.

    Examine Posture

    • Posture is the tell-tale sign of where the specific tissue massages need to be done on a person who you will be rolfing. Have him stand in front of you and examine how he stands, if he slouches and where his body seems to be imbalanced based on how he is standing. Do this again when he lies down on the massage table or wherever you will be rolfing him. A slouch or forward lean to his posture will mean more stress on the lower back and the neck, as well as the lower legs and feet. These are all areas that should be focused upon during the rolfing session. Everyone's postures are different and can be improved through rolfing.

    Find Bands in Body

    • There are bands, or tendons, that connect all the different parts of the body, from the bones to the muscles. Find these tendons in the different areas you are massaging and run your hands over them, stretching them out as you massage them back and forth. Put a bit of tension on them as well, as the person or the body itself will let you know when there is too much pressure. There are different tendons all over the body this can be done to, though studying these in a physical therapy book would probably be helpful so that you know exactly what you are doing when you are rolfing on your own.

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