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10 Ways to Use a Self-massage Stick

Our staff are frequently educating clients, as well as family/friends, on how important it is to take control and responsibility of your body and injury recovery.  We often include self-massage/release instructions for those individuals who have minor muscle tension and trigger points, or for those that would benefit for repeated treatments between in clinic sessions.  This also allows you more independence with your recovery, while also being cost-effective for you to learn how to save yourself from trigger points in the first place.

Self-massage/release can be done with your hands/fingers, but sometimes a gadget or device can help you reach and treat better (e.g. tennis ball, lacrosse ball, yoga tune up ball, massage stick/roller, etc.).  There are many gadgets out there on the market to try, as you search for your successful tool!


  • Start with a light pressure/rolling, for about 20-30 seconds (10-20 strokes) per area/zone.
  • Progress to longer or firmer pressure as directed by your therapist, or as it feels comfortable.  You may benefit from repeating this 1-2x/day.  
  • Options:
    • Try moving the muscle/area gently while under pressure (see comments below for each body region).

For best results, success, and avoidance of irritation, consult with your therapist before trying some of the techniques below.

1.  Neck


2.  Top of shoulder & shoulder blade


3.  Upper arm


4.  Wrist flexors (wedge one end of the stick in your lap or on a chair)


5.  Wrist extensors


6.  Low back


7.  Buttock


8.  Quads (front thigh)

        Remember to angle the stick to your body/thigh's contours!    

9.  Hamstrings (rear thigh)

10.  Calf


We are accepting in-person and virtual appointments.

(613) 714-9722