Popular techniques
Most important to remember when using the Stick, is never to massage areas where prominent bone lies directly under the skin. One can effectively target most muscle groups when doing self-massage, though with a partner the possibilities are endless! The images below depict ideal techniques specifically for self-massage. It is recommended to treat each area with around 20 strokes, starting gently and increasing pressure gradually. To treat specific trigger points or 'knots', move your hands onto the spindles so as to reduce the area pressing on the muscle and increase control. For maximum effect, ensure that whichever muscle is being treated is relaxed.
Calves
Place your
foot up or forward in such a way
that the calf muscle is relaxed.
Push the Stick against the calf firmly and move it up and
down between the knee and
the ankle. Massaging the
outer part of the calf
separately from the inner part is ideal, though targeting
both at the same time is
possible.
Shins
Place your
foot in such a way that your
calf muscle is relaxed. Push the Stick against the shin muscle at an angle where it does not press on the shin bone.
Roll up and down between the
knee and ankle, starting gently and increasing pressure progressively.
Repeat on the other leg.
Iliotibial Band
Rest your
foot on a chair and relax your
thigh muscles. Holding the Stick
perpendicular to the floor, push it
along the outer thigh and
roll from the knee to the hip.
Stubborn ITB's may require
additional pressure as well as
more frequent treatment.
Quadriceps
Place your foot a half stride forward or on a chair so that the
thigh muscles are relaxed. Press the
Stick against the inner quad
muscle as shown and roll
diagonally from the knee to the groin
and back. Place on the top of the
thigh and repeat. For the outer
quad muscle, position the Stick at an angle between parallel and perpendicular to
the floor and roll as for
ITB.
Hamstring
Lift your
foot off the ground and bring your knee up towards the chest. Position the
Stick under the hamstring, resting
the thigh onto it gently. Roll
toward the knee and back to the
gluteus, pressing up on the hamstring
with the Stick rather than pushing down on the Stick with the weight of your leg.
Lower Back
Sit or stand upright and position the Stick on the muscle to the side
of the spine. Focus on the lower
portion of the back as shown and
treat each side individually.
Middle Back
Sit or stand upright and pull
the Stick against your middle back
as shown. Massage by moving your
elbows up and down your
sides.