For Conditioning/Practice: it is best to use BEFORE and AFTER to loosen up and help reduce muscle soreness.
For Weight Lifting: it is best to use AFTER lifting to help realign damaged muscles and fascia to recover faster.
Exercises should be done as 8-10 passes (up and back is one) 1-2 times daily. It is important to go through the entire length of the muscle, origin to insertion. Anatomical pictures are provided for guidance.
If you find an area that is tender, stop and hold the spot for 30 seconds.
ON YOUR BACK
CALF
HAMSTRING
GLUTES
MID and LOW BACK
ON YOUR SIDE
PERONEALS
IT BAND
LATS
ON YOUR STOMACH
TIBIALIS ANTERIOR (Shin)
QUADS AND HIP FLEXORS
ADDUCTORS (Groin)
