How To Use A Massage Stick- Get The Knots Out Of Your Back In 9 Simple Steps!
It’s hard to believe, but more than eighty percent of Americans suffer from some form of muscle ache or stiffness at least once in their lives. It doesn’t matter whether you’re young or old, as everyone can be affected by this problem. While this might not sound like much of an issue, these muscle aches and knots can lead to bigger issues over time if left unchecked. Using the techniques described below, you can learn how to use a massage stick to get those knotted muscles out of your back in no time!
Step 1 – Find A Good Place
Decide where you want to use your massage stick and make sure it’s a place where there will be no distractions or interruptions. Pick a spot on a floor that is out of direct sunlight or heat (near windows are often a good choice) so that you aren’t distracted by lighting or temperature changes. You may want to consider having your massage in an area away from pets because they can be very curious and could try to play with your equipment, which could result in them getting injured. If possible, close any nearby doors to make sure you don’t have any distractions from people coming and going from other rooms.
Step 2 – Have Clean Hands
First, you need to wash your hands. Don’t just rub your hands together and wipe them on your pants (that would be gross!). Make sure they are clean before you start so that you aren’t just massaging dirt into your muscles. While it may seem strange, I’ve actually had clients bring their own massage oil or lotion from home to use on me because they don’t want their germs touching me, or vice versa. This is a little extreme but hey – whatever floats your boat! Just make sure that if you are using lotion or oil provided by a facility, that it is also free of bacteria so as not to spread anything.
Step 3 – Start At The Bottom
Start at your feet and work your way up, focusing on areas that are particularly tense. If you notice one area is particularly knotted, spend a little extra time there. Work each area for about 30 seconds to one minute, switching between sides of your body as needed. If it feels too uncomfortable to apply direct pressure, use slow and steady strokes over an area instead. Many users say they also like using a massage stick while lying down with a heating pad or hot water bottle placed on top of sore muscles, though many prefer using their massage stick to do all of their massaging while they’re up and moving around! This type of activity helps get blood flowing through tough knots and muscles, helping them relax and reducing stiffness.
Step 4 – Go Slow And Breath Deeply
When you’re using a massage stick to penetrate deep into your muscles, you will likely find some really tough knots and stiffness. When you encounter these areas of tension, go slow and breath deeply. It may hurt in those specific areas but if you work at it, you can loosen up even seemingly intractable knots and stiffness. By being patient with yourself, your body will open up to your ministrations instead of getting into a protective mode and tense up even more.
Step 5 – Roll Up And Down With Long Stokes
Moving up and down with your roller over a large area may seem like a good idea at first, but it can cause you to use too much energy and end up hurting your muscles more than helping them. Instead, roll up and down slowly and try to focus on isolated areas that feel tight or sore. When you find a tight spot in your upper back, for example, hold your roller right above it as long as possible before rolling over to another area. Move downward slowly so that you have time to really target these tense spots without making things worse or giving yourself a repetitive stress injury.
Step 6 – Work Into Harder Spots
Don’t just work around knots; work into them. Push a knotted muscle against a body part that has some give, like your thigh or upper arm. This will help you feel where in your back or shoulder it’s tightest and whether there are knots on both sides or only one side of your body. If one side is super hard and tender, it could be caused by muscular imbalances (like having one hip higher than another). You can also take note of which side feels bigger as it may be more inflamed than the other. Make sure to find out what type of massage therapy would work best for your situation from your doctor or physical therapist. Many people find a combination of different techniques is most effective for their symptoms.
Step 7 – Do Both Sides Evenly
Make sure you use both sides of your massage stick before moving to step 8. If you work one side of your back more than once, give yourself at least a day or two between sessions to let your muscles rest and heal. Be sure not to neglect any body part just because it doesn’t feel painful right now – knots can hide out in even seemingly unaffected areas and do a lot of damage if they aren’t relieved soon enough. While performing your daily activities, keep an eye out for any twinges or tenderness that might signal an oncoming knot. Once you notice a knot coming on, get to work as quickly as possible so it doesn’t have time to tighten up too much.
Step 8 – You Can Brush Off The Massage Stick On Skin Or Clothes
Make sure you brush off any excess oil from your skin or clothes before using it. This is an important step, so make sure you pay attention to it. If you have excess oil on your hands or clothes, you’ll end up spreading that around. Not a good idea, especially if there are people in close proximity who don’t want to smell like massage oil for days on end.
These massaging sticks will never go out of style. Unlike a lot of massage tools, they don’t use batteries. Many also come with different attachments for focusing on specific body parts. Overall, it’s an inexpensive way to provide yourself with some TLC at home or even in your hotel room while you travel for work or play. These massaging sticks will never go out of style. Unlike a lot of massage tools, they don’t use batteries. Many also come with different attachments for focusing on specific body parts. Overall, it’s an inexpensive way to provide yourself with some TLC at home or even in your hotel room while you travel for work or play.