Self-Therapy with the 4-Inch Inflatable Ball

Your health is worth 15 minutes a day.

Small, consistent self-care practices can create powerful changes in the body over time. One of the simplest and most effective tools I recommend for home care is a small 4-inch inflatable therapy ball.

Used gently and patiently, this tool can help release fascial tension, improve mobility, and reduce discomfort in many areas of the body.

One of my favorite Myofascial Release therapists, Joni Edmunds, has created a fantastic collection of self-treatment videos demonstrating how to use this tool safely and effectively.

The videos may feel a little “retro,” but the information is excellent. If you happen to live near Atlanta, you may even be able to work with Joni in person.

Below are a few of my favorite demonstrations using the small inflatable ball.

Self-Treatment Videos

Treating the Back

(Myofascial Release style using a small inflatable ball)

Offering a revolutionary treatment for pain, injuries and tightness, the world-renowned John F. Barnes Myofascial Release Approach™ has uncovered the cause of most pain and dysfunction that is invisible to standard medical tests. This whole-body, hands-on approach enables the body to naturally self correct, unwind, and authentically heal at the cellular level.

Myofascial Release for the Chest

The Secrets of Real Stretching: Why holding for 30 seconds is a waste of time if you're looking for lasting relief from tightness and pain... This video is designed to model MFR self-treatment best practices by holding gentle, sustained pressure for 5-7 minutes.

Treating Plantar Fasciitis

The Secrets of Real Stretching: Why holding for 30 seconds is a waste of time if you're looking for lasting relief from tightness and pain... This video is designed to model MFR self-treatment best practices by holding gentle, sustained pressure for 5-7 minutes.

Releasing the Psoas

(A common but often overlooked contributor to lower back pain)

The Secrets of Real Stretching: Why holding for 30 seconds is a waste of time if you're looking for lasting relief from tightness and pain... This video is designed to model MFR self-treatment best practices by holding gentle, sustained pressure for 5-7 minutes.

Self-Therapy for Tight Hamstrings

The Secrets of Real Stretching: Why holding for 30 seconds is a waste of time if you're looking for lasting relief from tightness and pain... This video is designed to model MFR self-treatment best practices by holding gentle, sustained pressure for 5-7 minutes.

Self-Therapy for Tight Hamstrings

The Secrets of Real Stretching: Why holding for 30 seconds is a waste of time if you're looking for lasting relief from tightness and pain... This video is designed to model MFR self-treatment best practices by holding gentle, sustained pressure for 5-7 minutes.

If you're looking for additional techniques, you can explore Joni’s full YouTube channel, where she shares many more helpful self-treatment demonstrations.

A Reminder About Self-Treatment

When working with fascial release techniques at home, less is often more.

Slow pressure and patience allow the tissue to soften and respond. Forcing or pushing through discomfort tends to create resistance rather than release. This does not mean that it won’t be challenging at times but you should be able to relax everywhere else.

Give your body time to respond, breathe deeply, scan and relax the rest of your body and allow the work to unfold gradually.