The Basic Method:
Sit comfortably in a chair, barefoot.
Place the stick on the floor under one foot.
Gently roll from your heel to the ball of your foot, letting your weight determine pressure.
Focus on tender spots, spending extra time there.
Roll for 1-3 minutes per foot, or longer if it feels good.
Pro Tips for Maximum Benefit:
Vary your angle – Roll straight, at an angle, and across the arch
Use different pressure levels – Some spots welcome deep pressure; others need gentleness
Go slowly – This isn’t a race. Let the tissue respond.
Incorporate toe work – After rolling, use the stick to gently stretch and separate your toes
Follow with stretching – A simple calf stretch after rolling locks in the release
Read more on the next page
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