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For best results for the back, neck, shoulders, buttocks, outside of thighs or back of legs:

1. Lie on the nolarola on a firm surface (floor with yoga/exercise mat or blanket) if at all possible. A firm mattress will work. Place the nolarola under you on the affected muscle(s) and roll around in short back & forth movements of an inch or less to find the most sensitive area. If you cannot tolerate lying on the nolarola, see the additional guidelines below.
2. Stay on that spot for 3–5 minutes or as long as you can tolerate to allow for the greatest relief of tension and pain.
3. Roll the nolarola around in short back and forth movements of an inch or less to find another sensitive spot and repeat the process.

For best results for the arms, wrist, chest, diaphragm, abdomen, ankles and Achilles tendon:

1. Place the nolarola on a firm surface such as a table, the floor or use your opposite hand to hold the tool and apply pressure. Move the tool around a bit to find the most sensitive area.
2. Stay on that spot for 3–5 minutes or as long as you can tolerate to allow for the greatest relief of tension and pain.
3. Move the nolarola around again to find another sensitive spot and repeat the process.

Additional Guidelines:

1. If lying on the nolarola and applying body weight is too uncomfortable (ex.: lying on your back), you can change your position from horizontal to vertical and lean against a wall. You can still apply pressure; it will be less and may be more tolerable for some users.
2. If at any time the pressure of the nolarola is too much, even if you have modified the surface you are lying on or leaning against, place a folded towel between the nolarola and the body part you are focusing upon.