4 Ways to Use the Polish Light
Author
March
2019
At TimTam, we’re dedicated to delivering modern recovery to athletes of every skill level. From professional athletes to the fitness warrior, we want to bring you the most advanced, efficient recovery tools so that you can continue improving your workouts and yourself every day. Part of bringing you the most effective recovery tools involves combining the features of some of our favorites -- and this method is the thinking from which the Polish Light was born. As a [vibrating massage ball](https://timtam.tech/products/polish-light) that combines the healing features of a ball roller and muscle massager, the Polish Light is sure to take your recovery and training to the next level. But how do you use this incredible little product. We’re here to break it down for you.
What Polish Light Does
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#### Product Overview of Our Vibrating Massage Ball
The Polish Light is the vibrating massage ball designed to combine the best aspects of a ball roller and recovery massager in one powerful little product. This tiny ball is small enough to come with you wherever you go, making it a great travel companion for athletes or anyone experiencing muscle soreness and tightness. The Polish Light releases muscle tension and soreness in targeted areas, providing relief to users both through targeted treatment and the addition of built-in heat. With four high-intensity vibration setting, the Polish Light can provide deep, soothing massage while loosening muscle and fascia, preparing athletes to take on their workout the next day without the limits of pain and muscle soreness. All this, plus a built-in timer, allows you to perfect your recovery easily and without a large collection of pricey treatment tools.
Using the Polish Light on Legs
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#### Reach Important Trigger Points with this Tiny Vibrating Massage Ball
Great for runners, swimmers, athletes working out their legs to improve performance, the Polish Light helps target the important trigger points located in the legs. Using your body weight to apply pressure to your muscles from the ball, roll out your muscles in either small circular motions or longer strokes with the Polish Light. The rubber exterior provide the perfect mix of comfort and firmness to be gentle on skin while targeting your [quads, calves, and hamstrings.](https://www.sheknows.com/health-and-wellness/articles/1085668/tennis-ball-stretches/)
While using the Polish Light, focus on applying the proper pressure in rolling or stroking motions against your targeted muscle. These motions will help release the tension that builds up in these muscles following a tough workout, dispersing lactic acid buildup that can cause you to be sore the next day. Additionally, the Polish Light assists in fascia care by providing vibration with light movements, which will allow you to move and strike with power and flexibility the next day.
Targeting Hips and Glutes with the Polish Light
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#### Unbelievable Benefits of Rolling Your Hips and Glutes
Not only does the Polish Light work wonders on athletes, but also on individuals who look to muscle massages for relief from chronic pain or illness. For instance, the Polish Light is great for rolling hips that may have pain associated with arthritis or previous medical procedures. For athletes, it’s common for his and glutes to become sore after targeted workouts or everyday practices and performance. As a great way to relieve tightness and tension in these hard-to-reach areas, the Polish Light is a must-have for athletes like dancers, ball players, and other sports where hip [flexibility is key](https://todddurkin.com/the-importance-of-flexibility-in-athletes/).
To use the Polish Light on your hips, sit on the ground, using your arm and outer hip to provide leverage and movement above the Polish Light. Reach this trigger point use small, focused circular motions that release lactic acids -- and if you want some true soothing action, add some heat. One the glutes, use a similar tactic for leverage and motion, adding in longer, linear motions to reach the upper portion of the glutes. The heat feature will not only feel great on these aching muscles, but can help you in pre-workout by warming up the muscles and preparing them for a tough workout, preventing injury.
Targeting Shoulders and Your Back with a Vibrating Massage Ball
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#### Tips for Using the Polish Light on Your Upper Back
Your back and shoulders can be one of the hardest portions of the body to reach for recovery. While a variety of products for back and shoulder muscle recovery exist, the Polish Light combines a variety of highly sought after features into one compact product that you can take anywhere. Great for releasing tension and knots in shoulders that appear from repetitive motion and stress, the Polish Light provides targeted tension relief to the muscles you want to focus on.
There are two different ways to approach back and shoulder recovery with the Polish Light. Lying down (as shown in the image above) you can use your body weight to apply pressure to the top of the ball onto your muscles, using your legs to help control the directionality of your massage. Use small circular motions to [target knots and shoulder tension](https://www.medicalnewstoday.com/articles/321224.php), switching to longer strokes for full-back targeting. However, lying on your back can prove difficult for some people and can provide a little too much pressure to the targeted areas. If you find this is the case, feel free to use the Polish Light while leaning against a wall, the ball place between your back muscles and the wall. Control the motion of the ball by bending your knees and moving your body accordingly for the same, great-feeling massage without the harsh pressure that some need.
We can all agree that the Polish Light is the [Vibrating Massage Ball](https://timtam.tech/products/polish-light) that revolutionizes the way we look at ball massagers. Not only is the Polish Light compact, but it’s powerful and easy to use, making it a must-have for athletes of all levels. Ready to try one for yourself? Check out [TimTam’s full collection of modern recovery tools](https://timtam.tech/collections/all-collections) to customize your workouts today.
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According to the National Strength and Conditioning Association, a warm-up is defined as “preparatory activities and functionally based movements that are specifically designed to prepare the body for exercise or sport”. Designing an adequate warmup is usually dependent on the athlete’s needs, goals, and abilities.¹ The goal is to mentally and physically prepare the athlete for a training session or competition; while reducing the risk of injury. Benefits of a well designed warm-up are as follows:²
Psychological readiness and preparation
Increased blood flow to active muscles
Increased strength and power output
Improved joint range of motion
Increased core temperature
Enhanced oxygen delivery
Faster muscle contraction and relaxation
There are many warm-up procedures that a coach or athlete may implement into their training routine. Learning about the advantages of different procedures is crucial to building an effective warm-up specific to yourself or another individual. This article will discuss traditional procedures like static and dynamic stretching; as well as some newer modalities aiding in the speed and effectiveness of a warmup.
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Coaches, trainers and elite athletes use massage therapy during training to speed recovery. TimTam makes professional grade therapy products for professional athletes, trainers, therapists & consumers. Our patent pending device and attachments will add another layer to your fitness regime or simply unlock the holistic benefits of massage therapy.
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