Rolling pin techniques may assist with insomnia.
According to the Mayo Clinic, more than one-third of adults have insomnia occasionally, while up to 15 percent of the population reports chronic insomnia. While there are numerous prescription medications available, simple lifestyle changes and muscle relaxation can restore your needed rest. One of the simpler techniques is through the use of a rolling pin.
Reflexology
Reflexology is a healing art of very ancient origin. Through pressure being placed on specific areas of the body, reflexology promotes healing by stimulating nerves and encouraging the flow of blood. Nothing can replace the expertise of a visit to a qualified reflexologist. However, the use of a rolling pin on your feet may help you sleep.
Sit comfortably and place the rolling pin on the floor. Begin with rolling the arch of one of your feet over the pin. As you continue to do this you may wish to slowly rotate your foot from right to left so that the inner and outer aspects of your foot are massaged as well. Proceed to the ball of your foot and then the heel. Only use as much pressure as you feel comfortable with. You may feel crackles or pops under the skin. This is normal as it is the release of trapped toxins that have been held in muscle and tendons. Once you have finished one foot, move to the other.
Massage
Deep-tissue and trigger-point massage focus on muscle knots that are painful when pressed. It often releases endorphins (natural pain relievers) as well. This rolling pin method does not substitute for proper massage techniques. It may, however, provide some temporary pain relief and allow you to rest. You might be able to reach some areas of your body on your own, but for best results it is best to allow someone else perform this technique on you.
This method can be done while laying down or standing up while balancing against a counter or wall. Start across the top of your shoulders from your neck to over your shoulders. Use slow even pressure and roll evenly back and forth several times. Perform this to both sides on the top of your shoulders. Proceed down your back by starting over one scapula (shoulder bone) down your upper back. There may be several trigger points that will be very tender so a lighter pressure may be needed. This should be done to both sides of your upper back region. You may want to roll around and over the rib cage with light pressure. Proceed along the back from the shoulder blades down to the buttocks. Massage both sides for optimum results.
Final thoughts
Rolling pin techniques may be uncomfortable initially, so slowly increase the intensity. If it is still too painful, try placing a kitchen towel attached with rubber bands around the pin. Roll the rolling pin slowly. Start off with five minutes and slowly increase the duration to 15 minutes. Drink extra water that evening and during the following day to help flush toxins that have been released from your muscles.
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