Using the Foam Roller, Tennis Ball and Tiger Tail (Stick)

These videos are designed to show you how to effectively use massage tools to relieve tension and pain associated with tight muscles. These techniques can be used before a warm up, after sports or at home to improve flexibility and mobility. These massage tools can be added to your regular daily exercise routine.

  Only perform these techniques if advised to do so by a health care practitioner for a known condition.

Perform 15-25 passes across the involved area using the appropriate massage tool. Start using a light pressure and if it feels tolerable, increase the pressure slightly as you continue the massage. 


Performing dynamic or static stretching after these techniques is a great way to improve your flexibility and mobility.

  If you're not sure how to effectively use the tools, make an appointment with one of our specialists and we'll show you what you need to know.

Disclaimer: Performing the exercises in these videos is not intended to be an alternative to a clinical evaluation of a painful condition. If you have persistent sharp pain while performing these techniques, you should call our clinic to be assessed by a qualified health care professional. 

Foam Roller  - Glutes

Foam Roller - Upper Back Extension

Foam Roller - Upper Back Rotation

Stick (Tiger Tail) - Quads, Hamstrings, Calves and Shins

Stick (Tiger Tail) -  Forearms 

Tennis Ball - Glutes and Hip Rotators

Tennis Ball - Shoulder (Rotator Cuff) 

Tennis Ball - Glutes and Hip Rotators

If you have followed these techniques but find you have to keep massaging the same area to avoid pain, you should get a complete clinical assessment for muscle imbalances. Continuing sports and physical activity with tight muscles can alter your normal biomechanics. This could cause other problems in different areas. We'll teach you the tools of the trade so you can eliminate pain, regain full function and stay physically active.

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