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How to use a Massage Stick - 7 Great Exercises to try

We've included some of our best massage stick exercises in this guide to help you get the best use from your massage stick.

Safety Warning 

Please read these instructions prior to using the massage stick. Please consult your Doctor before beginning any exercise programme. If you experience any pain, dizziness or shortness of breath when performing any of the movements described, stop all activity immediately and consult your Doctor. If you are taking any medication you should consult your Doctor before beginning any exercise programme. Do not take any risks beyond your current level of experience and fitness. Do not perform self-myofascial release if your Doctor has advised you not to do so. Do not use a massage stick if you have a circulatory problem and/or chronic pain disease.

The exercises described in this programme are to be used as guidelines only and are not to be treated as a substitute for any exercise routine that may have been prescribed to you by your Doctor. The recommendations described here are for educational purposes only and are not medical guidelines. 

Before every use check for any damage on the massage stick. Do not use if you find any signs of damage.

Introduction 

Massage sticks are a great way to take your recovery and body management into your own hands. Implementing recovery and soft tissue exercises into your daily routine is essential for reaching fitness goals for amateur through to elite athletes.

Massage sticks are becoming popular in the sports and fitness industry because they are a unique and versatile alternative to traditional soft tissue therapies such as sports massage and foam rolling. Athletes of all ages and abilities can benefit from using massage sticks as they are ideal for your kit bag and an easy way to self-manage your soft tissue maintenance. Two of the main benefits of using massage sticks are self massage/release and trigger pointing.

Self Massage/Release  

1. Roll over sore and tight muscles to reduce muscle tension and aid recovery. Manipulate the pressure in line with your pain thresholds and specific requirements. 

2. Improve tissue elasticity and breakdown scar tissue which can be caused by previous injury or trauma.

3. Reduce muscle pain and tension and increase joint range of motion.

Trigger Pointing 

1. Use the end of the massage stick to target very specific areas of tightness and soreness.

2. Realign movement patterns and increase range of motion at a joint by releasing these tight muscles/areas.

Neck 

1. Hold the massage stick in one hand and place the flat part of the stick against your neck. Take hold of the other end of the stick from behind your head.

2. Tilt your head down towards the opposite shoulder and roll the stick up and down your neck. 

3. Apply pressure to sore or tight areas.

Pec Minor Trigger Point

1. Place one end of the massage stick in the top quarter of your pec. Use your other hand to apply pressure to the end of the massage stick. 

2. Hold pressure on for 10 seconds and then move slightly to one side.

3. Try placing the hand from the side you are trigger pointing behind your back to alter the feeling of the release.

 

Quadriceps

1. In a half kneeling position place the flat part of the massage stick on your quadriceps.

2. Apply pressure and roll over the desired area.

3. Move the stick around your quadriceps to work the inner, middle and outer parts.

Calves with Partner 

1. Lie on your front with your legs out straight. Your head should be supported by your arms in a comfortable position. 

2. Your partner should place the centre of the massage stick on your calf of one leg and apply pressure rolling over the desired area.

3. Ensure your partner (massager) is constantly communicating with you regarding the amount of pressure to apply.

 

 

Hamstrings (with Partner)

1. Lie on your front with your legs out straight. Your head should be supported by your arms in a comfortable position. 

2. Your partner should place the centre of the massage stick on your hamstring of one leg and apply pressure rolling over the desired area.

3. Ensure your partner (massager) is constantly communicating with you regarding the amount of pressure to apply.

Glutes (with Partner)

1. Lie on your front with your legs out straight. Your head should be supported by your arms in a comfortable position. 

2. Your partner should place the center of the massage stick on your glutes of one side and apply pressure rolling over the desired area.

3. Ensure your partner (massager) is constantly communicating with you regarding the amount of pressure to apply.

Back (with Partner)

1. Lie on your front with your legs out straight. Your head should be supported by your arms in a comfortable position. 

2. Your partner should place the centre of the massage stick on your back and apply pressure over the desired area. Avoid pressing directly on the spine.

3. Ensure your partner (massager) is constantly communicating with you regarding the amount of pressure to apply.

Biceps (with Partner)

1. Sit on a stable surface such as a chair or exercise bench in a comfortable position and turn one arm so your bicep is facing forward. 

2. Your partner should place the centre of the massage stick on your bicep and apply pressure rolling over the desired area.

3. Ensure your partner (massager) is constantly communicating with you regarding the amount of pressure to apply.

Triceps (with Partner)

1. Sit on a stable surface such as a chair or exercise bench and turn one arm so your tricep is easy to roll for your partner. 

2. Your partner should place the centre of the massage stick on your triceps and apply pressure rolling over the desired area.

3. Ensure your partner (massager) is constantly communicating with you regarding the amount of pressure to apply.

Summary

Thank you for reading our massage stick exercise guide. We hope it's going to help you to get the best use from your muscle roller stick to reduce pain, facilitate recovery, increase mobility and improve your performance in the sport you love.