Foam Rolling (Massage Roller)
Foam Roll Quadriceps
Quadriceps foam rolling releases trigger points on the front of the thigh and improves muscle recovery.
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Self-Massage
Articles tagged "Self-Massage"
15 articles
Foam Rolling (Massage Roller)
Foam Roll Glutes
Glute foam rolling releases deep tension in the gluteus maximus and medius, improving hip mobility.
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Foam Rolling (Massage Roller)
Foam Roll Hamstrings
Hamstring foam rolling releases posterior chain adhesions and prepares muscles for stretching.
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Foam Rolling (Massage Roller)
Foam Roll IT Band
IT band foam rolling relieves tension on the outer thigh and lateral knee pain.
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Foam Rolling (Massage Roller)
Foam Roll Calves
Calf foam rolling releases the gastrocnemius and soleus, improving ankle flexibility and walking quality.
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Foam Rolling (Massage Roller)
Pectoral Release (Ball Against Wall)
Pectoral massage with a lacrosse ball against the wall releases chest tension and improves posture.
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Self-Massage & Recovery
Percussive Therapy (Massage Gun)
Percussive therapy uses rapid vibrations to release muscle tension, improve circulation and accelerate recovery.
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Foam Rolling (Massage Roller)
Lacrosse Ball — Piriformis
The lacrosse ball on the piriformis releases deep trigger points in the buttock and relieves sciatic symptoms.
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Foam Rolling (Massage Roller)
Lacrosse Ball — Plantar Fascia
Plantar fascia massage with a lacrosse ball releases the plantar fascia and relieves heel pain.
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Foam Rolling (Massage Roller)
Foam Roll Lats / Thoracic
Thoracic foam rolling mobilizes the thoracic spine in extension, countering kyphosis and improving posture.
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Shoulders & Upper Back
Long Dorsal Muscle Massage
Standing self-massage against a wall with a tennis ball to release the long dorsal muscles, erector spinae and thoracolumbar fascia through multidirectional movements.
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Hips & Lower Limbs
Quadriceps Relaxation
Quadriceps self-massage seated on a chair, manual massage of the front thigh, 7 repetitions per leg to release muscle tension.
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Hands, Wrists & Elbows
Carpal Tunnel Release
Self-massage and stretching technique targeting the carpal tunnel area to relieve median nerve compression symptoms.
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Feet & Ankles
Foot Sole Massage
Self-massage technique with a tennis ball under the foot sole to relieve plantar fascia tension and aponeurosis pain.
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Neck & Cervical
Cervical Relief - Pinch and Roll Technique
Self-massage pinch and roll technique applied to the nape and upper trapezius to release cervical contractures and improve local circulation.
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