Cork massage balls are more than just a sustainable alternative to traditional self-massage tools—they're a powerful, multifunctional resource for improving physical mobility, easing tension, and supporting mental wellbeing.

Whether you're looking to ease tight muscles, recover from a workout, or introduce mindful practices into your day, cork massage balls are a natural, effective solution designed to meet your needs. Here's why:

Why Cork Massage Balls Work

Cork is naturally firm yet slightly forgiving, making it ideal for targeting deep muscle tissue without being too aggressive. It’s also hypoallergenic, antibacterial, and eco-conscious—offering a cleaner, planet-friendly alternative to synthetic tools.

Benefits for Physical Therapy

1. Relieves Muscle Tension and Knots
Cork massage balls are ideal for breaking up tight fascia and trigger points, which helps reduce muscle pain and stiffness. According to research on myofascial release techniques, tools like massage balls can significantly enhance muscular recovery and flexibility (Cleveland Clinic).

2. Improves Mobility and Flexibility
By increasing blood flow and softening connective tissue, consistent use of a cork massage ball can improve joint range of motion and reduce risk of injury—particularly helpful in physical therapy and post-exercise recovery (Harvard Health).

3. Supports Myofascial Release
These balls can be used to apply pressure directly to stiff or sore areas, helping to release muscle adhesions without damaging sensitive tissue—a cornerstone of rehabilitation and chronic pain relief programs (National Library of Medicine).

4. Safe, Sustainable, and Hypoallergenic
Cork is naturally antimicrobial, lightweight, and biodegradable, making it both user-friendly and eco-friendly. It’s ideal for regular use at home, in the studio, or during travel.

Benefits for Mental Health and Mindfulness

1. Encourages Mindful Movement
Slow, intentional rolling using a cork massage ball can anchor your awareness in the present moment—supporting breathwork and grounding practices often used in somatic therapy (Verywell Mind).

2. Reduces Stress and Cortisol Levels
Self-massage techniques have been linked to reduced anxiety and lower stress hormone levels, offering a non-invasive way to calm the nervous system and promote emotional balance (American Massage Therapy Association).

3. Enhances Sensory Stimulation
The texture of cork provides gentle tactile stimulation, which can be particularly grounding for people managing stress or emotional dysregulation.

4. Supports Breathwork and Meditation
Applying the ball to acupressure points can enhance deep breathing exercises, promote stillness, and even aid sleep—particularly when used around the neck, scalp, or hands.

Best Practices: How to Use a Cork Massage Ball

Here are some targeted exercises to help you make the most of your cork massage ball, whether you're focused on recovery, relaxation, or both.

For Physical Therapy and Pain Relief

Foot Massage
Great for: Plantar fasciitis, sore arches

• Sit or stand with the cork massage ball under your foot

• Roll back and forth slowly, focusing on pressure points

• Hold on tender spots for 20–30 seconds

Upper Back & Shoulder Release
Great for: Tension from desk work

• Stand with your back against a wall

• Place the ball between your upper back and the wall

• Roll gently to locate trigger points and hold pressure as needed

Lower Back & Glutes Release
Great for: Sciatica and lower back stiffness

• Sit on the floor with the ball under one glute

• Gently lean into the ball, rolling in slow circles

• Switch sides after 30–45 seconds

Jaw & Neck Tension Relief
Great for: Tension headaches, TMJ

• Lie down and place the ball under the base of your skull

• Slowly turn your head side to side

• Use gentle pressure along the jawline for relief

For Mindfulness, Stress Relief, and Focus

Grounding with Breathwork
Great for: Anxiety, emotional overwhelm

• Sit comfortably and hold the cork massage ball

• Close your eyes and breathe deeply, focusing on the texture

• Practice 4-4-6 breathing: inhale for 4 seconds, hold for 4, exhale for 6

Hand & Palm Reflexology
Great for: Focus, stress reduction

• Roll the ball slowly around each palm

• Apply pressure to the thumb pads and wrist area for 30–60 seconds

Chest & Heart Release
Great for: Emotional regulation

• Stand against a wall and roll the ball across your chest and collarbones

• Focus on deep, slow breathing as you release muscle tension

Acupressure for Relaxation
Great for: Sleep and nervous system reset

• Use the ball on pressure points such as the temples, between the eyebrows, or the back of the neck

• Hold each point gently for 20–30 seconds

• eco-friendly wellness

At a Glance: Goals & Best Exercises

Final Thoughts

Incorporating a cork massage ball into your routine is a small but powerful way to support both body and mind. Whether you're aiming to relieve physical discomfort or create moments of mindfulness throughout your day, this sustainable tool offers real results—with zero fuss.

Ready to try it yourself?
Shop our Cork Massage Ball and experience the difference natural movement can make.

In today’s fast-paced world, stress and mental fatigue have become the norm—but they don’t have to be.

As deadlines pile up, social feeds scroll endlessly, and our calendars fill to the brim, it’s no wonder so many of us feel like we’re living in a constant state of go-go-go. But what if the answer to feeling calmer, stronger, and more connected wasn’t doing more—but actually doing less?

That’s where meditation comes in.

“Meditation has been the anchor that’s brought me back to myself. Whenever I feel disconnected or that I’m losing myself amongst the craziness of life, it brings me back to this space where everything feels not just manageable again but almost magical.”

— Rima, The Grounded Yogi

The Science-Backed Benefits of Meditation

Reduces Stress and Cortisol Levels

Stress isn’t just a feeling—it’s a physical state. When you're under pressure, your body produces more cortisol, the hormone responsible for the fight-or-flight response. Chronic stress leads to fatigue, anxiety, digestive issues, and more.

Meditation has been shown to significantly reduce cortisol levels, creating space for your nervous system to reset. Just 10 minutes a day can start to break the cycle of chronic tension and can reduce physical and emotional tension. 

Enhances Focus and Cognitive Function

Modern life is full of distractions—and our ability

 to concentrate is under threat. Meditation trains the brain to focus on one thing at a time, which helps improve working memory, attention span, and mental clarity.

This is especially helpful for those juggling work, family, and personal wellness. A regular meditation practice strengthens your ability to stay present, think clearly, and make better decisions—without mental overload, as seen in this Harvard Health study demonstrating the benefits of meditation on calming the mind. 

Studies also show the benefits of yoga beyond the mat for inner awareness, presence, a better body image, being a mindful eater, as well as to boost weight loss, strength and fitness. Therefore combining meditation and movement can have increased benefits for your daily state of wellbeing. You will find a restorative and relaxing flow to help you get started here.

Improves Emotional Regulation

We can’t always control what life throws at us—but we can control how we respond. Meditation gives you the space to pause before reacting. It helps reduce emotional reactivity and increases self-awareness, making you more patient, compassionate, and resilient.

For women navigating motherhood, career demands, or hormonal changes, meditation can be a powerful anchor to stay emotionally balanced. With regular practice, meditation helps you become less reactive and more grounded in daily life.

Boosts Immune Function

Chronic stress weakens your immune system, making you more susceptible to illness. Meditation supports immune resilience by calming inflammation and improving overall immune response.

Even short daily sessions can help regulate the body's stress response and improve physical health, making it easier to bounce back from illness—and stay well with meditation supporting immune health by reducing stress’s impact on the body.

Supports Heart Health

Your heart doesn’t just respond to your physical activity—it also responds to your stress levels. Meditation has been shown to lower blood pressure, improve circulation, and support overall cardiovascular health.

Incorporating mindfulness into your routine may help reduce the risk of heart-related conditions over time, making it a preventative tool for long-term wellbeing. Lower blood pressure, improved circulation, and heart rhythm balance are all linked to mindfulness practices.

Encourages Better Sleep

If your mind races the moment your head hits the pillow, meditation might be your missing bedtime ritual. Guided meditations and breathwork calm your nervous system and prepare your body for rest.

Meditation can reduce insomnia, decrease night time waking, and improve sleep quality—helping you feel more restored and energised the next day.

Meditation soothes your nervous system and preps your body for more restful, restorative sleep.

Enhances Overall Wellbeing

Beyond the measurable benefits, meditation helps cultivate a deeper sense of peace, gratitude, and joy. It connects you to the present moment, helping you feel more grounded and less overwhelmed—even when life is busy. For more details on how movement can support your mental health, read our latest blog post here.

Over time, it shifts your mindset from one of survival to one of intentional living, where self-care becomes a rhythm rather than a reward.

Try This: 7-Minute Body Scan Meditation

Looking for a gentle, accessible way to get started?

Try this calming 7-minute body scan meditation by Rima, The Grounded Yogi — it’s designed to help you relax, reset, and reconnect in just a few minutes.

Download your meditation here.

Start Small, Start Now

You don’t need hours of silence or a mountain retreat. Just a few minutes a day of intentional stillness can transform how you move through life.

Whether you're new to meditation or returning to it, this is your invitation to come home to yourself.

Ready to Feel More Grounded?

Explore our collection of beautiful, functional mindfulness tools—from massage balls, rollers, yoga blocks and mats:

Shop Mindfulness Essentials at Amp Wellbeing

Recharge Without Limits: A Wellness Journey for High Performers

Written by Step into Tranquillity

The Hidden Cost of Success

Success drives you—but at what cost? Studies reveal that 70% of high-performing individuals face burnout, caught in a cycle of long hours, relentless stress, and dwindling energy. You’ve mastered the art of pushing forward, but what if the secret to sustained peak performance isn’t more effort—it’s a strategic pause? Imagine resetting your mind, body, and spirit without leaving your desk, your home, or your life. No travel, no rigid schedules—just transformative wellness, tailored to you.

Welcome to the 5-Day Virtual Mini Retreat: 5 Days to Tranquillity and Wellness, an online experience hosted within our dynamic community. This isn’t a one-off event—it’s evergreen, meaning you can join whenever you’re ready. And another great part is that it’s FREE! Partnering with elite wellness innovators—AMP Wellbeing, Big Juice, MONK, and Gravity Cartel—and led by expert Julie Holmwood, this retreat delivers a flexible, science-backed reset for high achievers. Ready to recharge on your terms? Let’s dive in.

Why This Retreat Stands Out

High performers don’t settle—and neither should your wellness. Here’s what makes this virtual retreat your ultimate reset:

A Tribe of Like-Minded Achievers
Join a community of CEOs, entrepreneurs, and driven professionals who get your hustle. Connect, share, and grow together.

Exclusive Access to Julie Holmwood
Wellness expert Julie Holmwood guides you live, offering personalized strategies to thrive.

Direct Connection to Elite Partners
Interact with AMP Wellbeing, Big Juice, MONK, and Gravity Cartel through Q&As and workshops.

Ongoing Support
Stay plugged in with webinars, live Q&As, resources, and a supportive community—wellness that lasts.

Unmatched Flexibility
Start anytime, engage anywhere—wellness that fits your life.

Your 5-Day Journey

Each day brings a new theme, building a holistic reset:

Day 1: Mindful Beginnings - Guided Meditation

Focus: Inner calm and clarity.

What You’ll Do: Ground yourself with Julie’s guided meditation.

Bonus: PDF with mindfulness tips and gratitude journal template.

Partner: AMP Wellbeing adds a gentle movement flow.

Day 2: Nourishing Your Body - Plant-Based Nutrition Tips

Focus: Energy and healing through food.

What You’ll Do: Learn plant-based eating with practical tips.

Bonus: Recipes featuring Big Juice blends.

Partner: Big Juice demos a smoothie to fuel you.

Day 3: Energizing Breath and Cold - Breathwork & Cold Therapy

Focus: Vitality through breath and cold exposure.

What You’ll Do: Calm your system with breathwork; explore cold therapy.

Bonus: Guide to integrate these practices.

Partner: MONK guides a virtual cold plunge.

Day 4: Releasing Stress - Gentle Pilates & Yoga for Balance with Fiona

Focus: Letting go of tension.

What You’ll Do: Flow through a stress-relief yoga session.

Bonus: Printable yoga sequence.

Partner: AMP Wellbeing enhances your practice.

Day 5: Reflection and Renewal - Journaling and Future Steps

Focus: Purpose and lasting wellness.

What You’ll Do: Reflect and plan with guided journaling.

Bonus: Journaling prompts and wellness plan template.

Partner: Gravity Cartel shares tools to sustain momentum.

The Science of Your Transformation

Mindfulness: Cuts stress by 30% (Harvard studies).

Nutrition: Big Juice boosts brainpower with antioxidants.

Cold Therapy: MONK reduces inflammation and elevates mood.

Movement: AMP Wellbeing  lowers cortisol for resilience.

Finding the Strategies to Overcome Barriers and Unlock the Physical and Mental Health Benefits of Exercise.

We all know moving regularly is good for us. As well as the medical benefits, in a recent study (the largest global study of its kind) by Asics), it was reported that over 80% of women endorsed the intrinsic and health related reasons for exercise, including the physical benefits, self-care, mental wellbeing, staying in shape, managing stress, feeling happy, and enjoying exercise/sport. However, Asics have uncovered a significant gender exercise gap, indicating that women, especially young women, exercise less than men, and this disparity increases with age. So, if we understand the benefits, and actually feel the positive effects of them, why aren’t we making the time to ensure exercise is part of our daily routine?

The findings

There was a direct link between women’s physical activity and their state of mind, women who moved more, felt better. If they were exercising regularly, women reported feeling happier, more confident and less stressed. However, it was also reported that around the world over half of women are not exercising as much as they would like to and are losing out on the mental and physical health benefits.

Employed women, mothers and homemakers were the least active groups of women, while students and retired women were the most active. Although 51% of women reported decreasing or stopping exercise as they got older, and all women were facing a myriad universal challenging and barriers to exercise throughout their lifetime.

 ‘If they were exercising regularly, women reported feeling happier, more confident and less stressed’.

Key barriers

We may try to fit in a morning workout, a lunchtime run or a post work class, but unless we are committed to our schedule, life, how we feel, and work, can too easily get in the way. How often do we then give up on the plan completely, before making a new promise a few months later and starting again? Often only when a holiday or an event is looming! The most reported barriers were lack of time (74%), too many other commitments (76%), low self-confidence (55%), the cost of gyms (59%) and the cost of coaches and trainers (62%). Almost two-thirds of mothers cited motherhood as the primary reason they dropped out of doing regular exercise. Gendered expectations and stereotypes about caregiving and household responsibilities were also shown to negatively impact women’s exercise levels and 38% of women said they lacked the access to the relevant equipment or space to exercise.

The importance of creating a foundation of regular movement

Exercise can reduce our risk of major illness (coronary heart disease, strokes, type 2 diabetes and cancer) as well as lower risk of early death by up to 30%. As well as that, exercise improves our quality of life while we are here as well, our bone and muscle strength, recovery from illness, how tired we feel and how easily we can move and run around after the family. Further benefits also include quality of sleep, boosting self-esteem and improving our mood. All benefits the study noted that the participants endorsed. So how much do we need to do? The NHS recommends completing 150 minutes per week (or 75 minutes of vigorous exercise) through a variety of activity and including strength training sessions during that time. They also recommend reducing the time sitting down (standing desk anyone?) and breaking up long periods of inactivity. However, if you hit your target and are also spending a lot of time sitting or lying down, this can still have a negative impact on your health, so it’s important to note to keep moving throughout the day.

Motivation

How do we get motivated and, more importantly stay motivated? According to the report friends are women’s most important exercise influencers. Women are most motivated to exercise by those who are similar to themselves. However, if your friends don’t exercise, or you feel you have no one close to workout with, you can find likeminded women of all ages and abilities to workout with. This Girl Can promotes hundreds of classes and clubs for a diversity of women. There are so many trainers from all backgrounds online or in person, where you can find new friends to exercise with and support you!

After friends, the second most common exercise or sport influencers for women were parents in childhood (twice as likely for younger women) or romantic partners in adulthood. This is a great reminder of the examples we set and encourage in our children and that exercise, and healthy habits should be top of that list to support a lifetime of health and fitness. You don’t need to feel guilty and take time away from the family and partners to exercise, you can incorporate weekend walks, bike rides, home workouts and yoga sessions together to create precious family time while staying active, hitting your step count and weekly exercise goals.

Actions we can take – report recommendations.

1. Making movement accessible and affordable.

A home workout with an affordable training programme and compact, convenient workout equipment is really all you need to get going, or back into exercising regularly. There are a huge number of home workout programmes to choose from, and you can easily find one to suit your budget, level, needs, interests, and goals.

Whether you are into a short, quick HIIT session a few times a week, strength training, Pilates class or nourishing yoga flow, there are options for everyone, including pre-and post-natal programmes for pregnancy and new Mums. You can find trainers with home workout programmes on You Tube (including the Amp Wellbeing channel), on Instagram, or on our workout centre platform! There is no need to splash out on a full home gym to start with, many programmes can be completed with no equipment, using bodyweight resistance, or starting with water bottles for weights and build up from there.

2. Creating safe and inclusive spaces for women.

Of course, this is essential for gyms and studios to review and home workouts are not an alternative to the importance of safety for those who prefer that environment in which to workout. There are now more workout spaces solely for women, but really the point is that all gyms should be safe and welcoming for women. However, given the high percentage of women that cite body insecurity, lack of confidence to exercise and feeling too intimidated to start, home workouts can be a safe and inexpensive place to start, test out different types of exercise and develop a foundation and confidence to build onto attending gyms and studio classes.

3. Workout with friends, partners and family

Having a personal goal to work towards facilitated exercise for 65% of women and for 43% of women booking races or events was a motivator for exercise. Think about what you want to achieve this year and set a clear SMART goal to work towards! Goals really do help you keep on track and adding a workout buddy, or exercising with your partner helps to keep you accountable and motivated to achieve it.

In the report, 43% of women said that working out with teammates or friends encouraged them to embrace physical activity and/or kept them going. Even if it is one session a week, for a run, a boot camp or a tennis match, find someone who can help keep you accountable for moving on that day. If you workout online, share in the comments and community to keep engaged and committed to showing up.

4. Exercise can just be for fun, feeling good and enjoyment. Impress yourself!

Let’s get rid of the stigma around what exercise is, what it needs to look like, as well as the reasons why we exercise. You don’t have to be a pro athlete to enjoy team sports or want to be the first to finish the race. You don’t have to workout 5 times a week at home and follow a strict programme to be fit and for it to be worth it (unless you have a particular goal in mind, then that helps!). And women don’t just exercise ‘look good’ (however it has been shown men exercise more for enjoyment than women do). Just focus on exercises that are beneficial to you and that you can enjoy doing regularly. Enjoy a walk? Try and fit in 150 minutes over the week. Enjoy a mix? Schedule different classes such as yoga, Pilates and strength training and work around that, often a varied routine helps keep our interest, and motivation, high.

5. Encouraging women now, and our future generations 

Educating everyone about the specific needs of girls and women in sport an exercise is an important step in helping make exercise an accepted and encouraged part of every day. This Girl Can, Women in Sport,  and Asics have launched Move her Mind as a platform to support all women get involved in sport and exercise. The platform shares resources and stories to support, encourage and inspire more women to move.

This Girl Can has a wealth of information, motivation and support on getting started, or back into exercise. There are so many tips, ideas and signposts on how to ease yourself in, juggle life and exercise, keeping motivated and overcoming any nerves of joining in.

It was also found that supporting, role-modelling and encouraging exercise in children and within the family is central to keep women exercising throughout their lives. How can you incorporate exercise into your families weekly habits? Read our blog on Balancing Family, Work and Fitness here for ideas. If you already do, please share your tips in the comments below!

Next steps

Women are already at a disadvantage from the gender health gap, however the gender exercise gap is something we can takes steps to address in our own life, which can also contribute to supporting our overall health and wellbeing. We know by incorporating more movement into our lives we can maximise the physical benefits, enjoy self-care, support our mental wellbeing, stay in shape, manage stress, feel happier, and just enjoy exercise and sport. Let’s all encourage each other, and ourselves, to move more and feel better, then we can all enjoy the benefits and close the gap. How will you move today?

Written by Lashara, Fit Living Method

Creating a lifestyle with wellness at the centre of what you do doesn't have to be overcomplicated or fancy. I am a big believer in creating a lifestyle that works for you and establishing habits that enable you to feel good and stay active without much effort! 

Here are ten essential habits that can positively impact your health and overall sense of well-being:

1. Regular Exercise: Engaging in regular physical activity not only improves your physical health but also boosts your mood and mental resilience. Aim for a mix of cardio like running or swimming, strength training with weights, and flexibility exercises like yoga or Pilates.

2. Balanced Nutrition: Fuel your body with nutrient-rich foods. Focus on a balanced diet rich in fruits, vegetables, proteins, whole grains, and healthy fats. Variety is the spice of life, so aim to eat the rainbow and keep things interesting with different options. Try not to exclude whole food groups such as carbs, as these are a great source of energy.

3. Adequate Hydration: Drinking enough water is essential for every bodily function, including maintaining mental clarity and emotional balance. Aim for at least 8 glasses of water a day, and an additional 500 ml on days where you break a sweat.

4.Quality Sleep: Prioritise sleep as a cornerstone of well-being. Aim for 7-9 hours of quality sleep each night to support your body's recovery and mental resilience. Follow a good sleep routine and avoid doom scrolling before bed.

5. Mindful Eating: Pay attention to your eating habits. Eat slowly, savouring each bite, and listen to your body's hunger and fullness cues. Try to avoid eating while watching screens and take time to connect with the meal in front of you.

 6. Stress Management: Practice stress-reduction techniques such as deep breathing, meditation, reading, yoga, exercise or engaging hobbies. Managing stress is crucial for mental health and enables better decision making. 

 7. Positive Social Connections: Nurture relationships with family and friends. Positive social interactions provide emotional support and contribute to your mental well-being. Prioritise keeping up those connections that make you feel good and enrich you as a person.

 8. Limit Screen Time: Reduce excessive screen time, especially before bed. The blue light emitted by screens can disrupt your sleep patterns and affect your mental health. I am a big fan of reading before bed or listening to a good podcast.

9. Mindfulness and Meditation: 

Cultivate mindfulness through meditation or mindfulness exercises. These practices can help you stay present, reduce anxiety, and enhance mental resilience. Even going for a walk in nature can help reduce stress levels and increase your awareness.

Remember, the journey to better health and mental resilience is unique for each individual. Start small, be patient with yourself, and celebrate your progress along the way. These habits, when consistently incorporated into your lifestyle, can pave the way for a healthier, happier, and more resilient you.

If you are looking for more support with how you can start your wellness journey, book a complimentary call with Lashara today.