Welcome to the
Tune Up Fitness family
Our mission is to empower you with the knowledge, confidence and skill to
use self-care fitness as your first source for health care.
What is self-care?
Self-care is empowering yourself to intuitively and
authoritatively address your needs as they arise, allowing
you to reduce your own pain, mental stress, irritation, or
emotional suffering in a self-compassionate and long-
lasting way. Self-care means not only eating properly,
sleeping enough, and exercising but intentionally entering
into a state of relaxation and down regulation, which will
be aided by your work with the Roll Model Therapy Balls.
What is fascia?
Fascia is your living fibrous and gelatinous body-wide web.
It is a seam system that provides structure, protection,
repair, force transmission and body sense. It is your
interconnected soft-tissue scaffolding that gives your body
form, shape and felt continuities of motion. Its unique
arrangement links other connective-tissue structures
to one another thus forming a comprehensive web with
bio-tensional and compressive integrity. Its variable
textures interconnect the multiple layers and systems of
your body while serving as a highway for tissues to relate
to one another, including musculoskeletal, vasculature,
neurological, visceral, lymphatic and more.
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The Roll Model® Techniques
Here are some quick techniques to help get you started with your new Roll Model Therapy Balls.
COMPRESS
Use a Therapy Ball to find the “epicenter” of
an area of tense tissue and apply consistent
pressure into it.
SKIN ROLL
Use the Therapy Ball to gently pinch your
skin while you traction, mobilize and shift
the skin and its underlying fascial tissues
away from your body.
CONTRACT RELAX
Stiffen the tissue where the ball is placed,
hold for a few seconds, and then relax it.
Repeat for a few cycles until the tissues feel
more compliant.
STRIP
Maneuver a Therapy Ball along the “grain” of
a muscle. Roll the ball in the same direction
in which the myofascial fibers are aligned.
CROSSFIBER
Move, slide, or drag a Therapy Ball against
the “grain” of a muscle, or at a vector that
crosses the muscle.
PLOW
Position ball to cling to skin, add pressure
to gather all soft tissue myofascial layers
underneath, from surface to deep. Migrate
them as a mass in one direction.
S TAC K
Place ball underneath the tissue you want
to address, and another ball on the opposite
side of that tissue, then apply pressure to
both sides simultaneously.
PIN & STRETCH
Find a spot within a muscle that feels
restricted, place your ball there. Move an
appendage connected to the pinned area.
PIN/SPIN MOBILIZE
Place ball on your target area, lean your body
weight into it. Use a hand to pivot the ball
into your tissues then mobilize the pinned
tissues.
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 Tune Up Fitness Product Guide
YTU Therapy Ball Pair
in Tote
Measuring in at 2 1/2” in
diameter, these balls are
made of a special rubber
that grips at your skin, grabs at multiple layers of muscles,
and rubs out adhesions and tension, providing a deep
tissue massage.
Therapy Ball PLUS Pair
in Tote
Slightly larger than the
original Therapy Balls, these
self massage balls measure about 2 3/4” in diameter.
They cover more surface area and add height to obtain a
greater depth of pressure.
ALPHA Ball & ALPHA
Twin Set in Tote
Two 3.5” diameter Roll Model
massage balls in a perfectly
sized snug-grip tote provide a
massive amount of shear and grip.
Coregeous® Ball
An inflatable air-filled sponge ball
with a unique soft and stretchy “skin”
that’s used in conjunction with the
Coregeous® DVD to massage and
activate your core and stretch your
psoas.
Massage Therapy Full Body Kit
This kit guides you through 11 different
Therapy Ball routines with small
massage balls, using both the WALL
and FLOOR as two very different
foundational choices.
Roll Model® Starter Kit
The ideal companion to The
Roll Model Book by Jill Miller.
This kit includes 1 pair of Roll
Model® Therapy Balls in Tote,
1 pair of Therapy Ball PLUS in
Tote, 1 ALPHA Ball, and one 9” air filled Coregeous® Ball,
all packed in a mesh shoulder carry tote.
Treat While You Train Kit
Kelly Starrett and Jill Miller take you
through the entire musculoskeletal
system and show how this myofascial
toolkit will help with performance,
recovery and injury prevention using
the entire family of Roll Model® Therapy
Balls. This Kit comes in a black mesh drawstring travel
tote and includes an inside pocket for cash, CC, and cell
phone.
Roll Model® Mama
Kit & Online Video
Get more than three
hours of restorative
self-massage segments
designed to address many of the physical challenges
brought on by pregnancy and postnatal issues. Includes
all the Therapy Balls needed on your myofascial self-care
journey.
Video Playlist Builder
Get immediate access to our
diverse library of instructional
online videos and build your
own targeted playlists.
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Quick Start Sequences
From The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body

Stiletto Treatment

For pain in your heels or arches try giving your feet the Stiletto Treatment. This move can help alleviate pain from
Plantar Fasciitis.
Roll the ball back to the bottom of your heel at the calcaneus, and lock your toes on the ground. Drive your body
weight into the ball, then briskly scrub the ball from side to side as if you were trying to scrape gum off the bottom of
your foot. Do this brisk motion for approximately 30 seconds.
Switch feet and repeat.

Gutter Ball

1 2

3 4

Feeling tension in your shoulders? Try the Gutter Ball for relief of neck and shoulder pain, improved range of motion,
and a general sense of relaxation.
(1) Lie on your back and place a ball on your right supraspinatus. (2) Bridge your pelvis off the floor to load the ball with
your body weight. (3-4) Take several deep breaths, then slowly begin to shift from side to side so the ball strips the
supraspinatus (and the trapezius that lies superficial to it). Do not track the ball into your neck; stay in the region of
your upper shoulder blade, above the spine of the scapula.
Switch sides and repeat. 4
Turn On Your “Off” Switch - Downregulation & Stress Relief
Improve breath mechanics, change pain and boost emotional resilience with the Coregeous® Ball. Place the ball on your
abdomen or chest and locate your felt sense of breathing. The air-filled Coregeous® Ball provides biofeedback about
where your body is, or is not, breathing. As you slowly roll the ball across the abdomen or chest it mobilizes internal
organs and promotes ease of digestion and scar tissue removal.
This ball stimulates the correct integrated activity of the diaphragm and it’s neighboring breath muscles so that you can
enter into states of profound relaxation or improve your motor control of trunk musculature for athletic performance.

It Doesn’t Have to Hurt to Work: The Self-Massage

Benefits of Downregulation and Recovery
All of the Roll Model® Balls are designed to be pliable so that they minimize annoying myofascial tissues or irritating
nerves; in other words, you can roll over and around bony prominences. Their texture befriends the human body
and permits neurological relaxation as well as soft-tissue mobilization. These softer massage tools reduce the threat
response in the body (called “bracing”) which harder tools provoke. This allows the practitioner to enjoy a profound
whole-body relaxation response which promotes cell regeneration, rest and true recovery.

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How do I clean my Therapy Balls?
The best way to keep your Therapy Balls clean is to wipe them gently with a lightly moist towel and then do another
wipe with a dry towel to regain its grip. Never submerge the balls in water. If your Therapy Balls arrive and have a slight
oily residue on them, this is normal. Simply wipe them down with a dry cloth to remove any excess oil. Should any of
the oil end up on your mat or floor, any cleaning solution will wipe it clean. Your Roll Model Therapy Balls should be
kept out of direct sunlight and stored in a drawer or bag for longevity.

Recommended Resources
The Roll Model Book: https://www.tuneupfitness.com/roll-model-book-jill-miller
Treat While You Train Video Program: https://www.tuneupfitness.com/Treat-While-You-Train-dvd-Kelly-Starrett-Jill-Miller
Massage Therapy Video Program: https://www.tuneupfitness.com/massage-therapy-instructional-dvd
Roll Model Therapy Ball Techniques: https://www.youtube.com/watch?v=mJSI9__BBz4&list=PLd7lE-WSEpv_
OS6yKja63g1KXFPGWHUjG
Therapy Ball Overview: https://www.tuneupfitness.com/toolkit-overview

Interested in our educational training programs?

Visit: https://www.tuneupfitness.com/therollmodel/live-trainings

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