Find your flow

A simple guide to using your cork tools

Begin with a little curiosity and gentle pressure. There’s no need to work deeply or complete every exercise—choose an area, get comfortable and notice how it feels.

 

Before you begin

• Start lightly. Cork is firm. Keep the pressure comfortable and your breathing relaxed.
• Keep it short. Try 20–30 seconds on each side initially. If comfortable during and afterwards, gradually build towards 30–60 seconds.
• Move slowly. Small, controlled movements are enough.
• Listen to your body. Stop if you feel sharp pain, tingling, numbness or increasing discomfort.

 

The cork massage ball

Small tool. Focused contact.

Begin seated or against a wall, where you can easily adjust how much pressure you apply.

Seated foot roll

A gentle starting point for the soles of your feet.

Sit on a stable chair and place the ball beneath the arch of one bare foot. Keep your other foot flat on the floor and your weight supported by the chair.

Slowly move your foot forwards and backwards, letting the ball travel a few centimetres along the arch. Keep your toes relaxed.

Try 20–30 seconds, then change feet.

Remember: stay seated. Avoid pressing hard into a painful heel or rolling directly over the toe joints.

Wall upper-back massage

Use the wall to control the pressure.

Place the ball between a wall and the soft muscle beside one shoulder blade, away from your spine. Putting the ball inside a long sock can make positioning easier.

With your feet stable and knees soft, lean back gently. Make a small knee bend to move the ball a few centimetres, or simply rest against it while breathing comfortably.

Try 20–30 seconds before stepping away and changing sides.

Remember: keep the ball off your spine, shoulder-blade bone and neck. Lean away from the wall to reduce pressure.

 

The cork massage roller

Slow rolls. Broad contact.

The roller provides a broader contact surface. Your hands and planted foot help control how much weight rests on it.

 

Calf roll

Small movements along the muscular part of your calf.

Sit on a mat with the roller crosswise beneath the middle of one calf. Bend your other knee and place that foot flat on the floor.

Place your hands behind you for support. If comfortable, lift your hips just enough to move slowly forwards and backwards a few centimetres.

Try 20–30 seconds, then change legs.

Remember: stay away from the back of your knee and the Achilles tendon. Keep your legs uncrossed to avoid adding extra pressure.

 

Back-of-thigh roll

A controlled roll along the hamstring muscles.

Sit with the roller crosswise beneath the middle of one thigh. Extend that leg and keep your other foot planted.

Support yourself with your hands behind you. Lift your hips slightly and move a few centimetres forwards and backwards over the muscular back of your thigh.

Try 20–30 seconds before changing sides.

Remember: avoid the back of the knee and the sitting bone. Skip either roller exercise if supporting yourself strains your wrists or shoulders.

 

The cork peanut

Two curves. Gentle support.

The peanut’s central groove can cradle a limb. Start with the limb’s own weight, without pressing down or adding extra load.

 

Forearm roll

An easy seated routine for your forearms.

Place the peanut on a non-slip surface on a table. Position it crosswise beneath the middle of your forearm, allowing the muscular area to rest comfortably in the groove.

Turn your palm upwards, relax your fingers and let your shoulder soften. Slowly move your forearm forwards and backwards a few centimetres.

Try 20–30 seconds, then change arms.

Remember: avoid the wrist and elbow. Don’t press down with your other hand, and stop if you notice tingling.

 

Gentle calf rest

A quiet pause with light, steady contact.

Sit on a mat with your hips resting on the floor. Position the peanut crosswise beneath the fleshy middle of one calf, away from the knee and Achilles tendon.

Let your calf settle into the groove. Keep the other knee bent, with that foot planted, and breathe comfortably.

Rest for 20–30 seconds. Lift your leg to reposition the tool, then repeat on the other side.

Remember: keep your hips down and don’t cross the other leg over. Skip this exercise if the peanut’s shape doesn’t fit your calf comfortably.

After your session

Stand up slowly and take a short, comfortable walk. Notice how you feel before deciding whether you need anything more.

If an area feels more sore afterwards, allow it to settle. Next time, reduce the pressure or leave that exercise out.

Use with care

These routines are general guidance for adults. Avoid direct pressure on bones, joints, the spine, the front or sides of the neck, wounds, bruises, swollen areas and prominent varicose veins.

Ask a clinician before use if you have an injury, recent surgery, osteoporosis, reduced sensation, circulation or clotting problems, take blood-thinning medication, or are pregnant.

Do not massage a newly swollen, hot or painful calf. Seek urgent medical advice for unexplained one-sided leg pain or swelling. Chest pain or breathlessness alongside these symptoms needs emergency help.

Move slowly. Keep it comfortable. Find your flow.