Everyone needs a rumble roller. It's a cheap therapy tool that will keep you out of "therapy".

As we age it's important to keep everything "flowing" easily and freely. Sitting for long periods of time, stress, car accidents, scars, surgeries, or even working out can cause pain, tightness and myofascial restrictions. Restrictions cause injuries and illnesses.

It's time to take back your health and start self treating a few times a week. Devote 15 minutes to YOU and do one technique every other day. You will be amazed at the results in just one month!

If you have Amazon prime, you should have your Rumble Roller by now. The first thing we are going to do it with it is just sit on it. Bend your knees and roll around on it for a few minutes (aka soft tissue mobilization) Now straighten your legs and roll slowly until you find a tender spot (aka the "magic" spot). This is where you will wait. The Barnes Myofascial Release technique is based on long sustained pressure so this means we are hanging out on those magic spots for a minimum of 5 minutes! Lean forward to increase the pressure. Think about softening around the tool. Breathe and wait. It may get more intense right before the release. And each magic spot will release several times. Devote 15 minutes to playing with this today. You will be surprised how much tension we hold in our butt muscles. 😱 #myofascialrelease #selftherapy #RumbleRoller #Amazon #therapytools

A post shared by Tamara Nicklas (@tamara.nicklas) on Jul 25, 2015 at 2:01pm PDT

Tonight's release gets a little more intense as we scoot more toward the edge, prop ourselves on one butt cheek and drop that knee out and to the floor. You should feel quite a bit of pressure and most likely some pain. Think about softening the tissue around the tool....wait here 3-5 minutes. Then add a little more pressure by placing the resting foot on the calf of the leg that is being treated. #hurtsogood Tonight let's aim for releasing two spots...so hanging out on a "magic spot" for 3-5 minutes allowing it to release and soften, rolling to a new spot, waiting, relaxing, releasing 3-5 minutes and then switching cheeks. Treat two magic spots in the other cheek and we're done. 15-20 minutes total. You totally deserve it....and your body will thank you. #worththetime #worththeeffort #myofascialrelease #rumbleroller #sayhellotohealth

A post shared by Tamara Nicklas (@tamara.nicklas) on Jul 29, 2015 at 6:28pm PDT

Okay time to tend to the calves! Set your goal: 15 or 20 minutes and grab your #rumbleroller No soft tissue mobilization (aka no rolling). Just place the roller close to your ankles and lean forward. If you find a "magic" spot hang out. If you don't find anything gently roll the rumble roller (slowly) higher up the calf until you do. Each tender spot deserves a minimum of 3 minutes. Just hang out and try to soften around the tool. Breathing and relaxing. If you find that easy add additional pressure by crossing one ankle over the other....or by leaning forward more (almost like you are trying to touch your toes). Remember the important points of the myofascial release technique are staying stationary for a minimum of 3 minutes and softening. If you are struggling to soften, try this trick: tighten the calf as tight as you can for 10 seconds and then let it melt.

A post shared by Tamara Nicklas (@tamara.nicklas) on Jul 31, 2015 at 2:55pm PDT

Treating the base of the head and neck with the fabulous #RumbleRoller. No rolling involved. Okay, a touch but we are talking centimeters, maybe even millimeters. This technique focuses only on finding those tender and juicy "magic" points and relaxing. If you are in a good spot you should have to concentrate on softening. Start with 5 minutes and then try it again tonight or tomorrow for 10-15 minutes. Make sure you stay in one place a minimum of 3 minutes. Aim for 5 minutes per spot. Slightly roll up toward your head until you find another point a little lower on your neck. Repeat this process until you either run out of time or until you reach the top of your shoulders. #myofascialrelease

A post shared by Tamara Nicklas (@tamara.nicklas) on Aug 8, 2015 at 11:19am PDT

Oh this is a fun one! Place the Rumble Roller under your belly and try to relax. No rolling! Just think about softening. Anywhere from the hip bones to about an inch above the navel. Find those "magic" spots and hangout 3-5 minutes. Remember to breathe!

A post shared by Tamara Nicklas (@tamara.nicklas) on Aug 14, 2015 at 3:55pm PDT

So last time we treated the belly, this time we are headed back down to the legs. To treat the inner thighs we will lay on our stomachs and raise the knee to form a right angle. The #rumbleroller goes under the thigh, right above the knee. If that spot is not tender, shift your weight slightly toward that knee so the #foamroller rolls slightly toward the hip. Find the "magic" spots and hang out. 3-5 minutes in each tender spot. Breathing. Relaxing. Trying to soften around the tool. Feel and enjoy the #myofascialrelease magic. Each spot should release several times and then move on to the next and do it all over again. Dedicate 20 minutes tonight for one leg and 20 minutes tomorrow for the other. Start right above the knee. End right below the hip joint. If it's too painful on the floor move up to the bed. You must be able to relax over the tool to experience true results. Check out the earlier posts to see MFR variations using the Rumble Roller....just look for the Chinese 'health' symbol!

A post shared by Tamara Nicklas (@tamara.nicklas) on Aug 17, 2015 at 4:28pm PDT

Don't slack! Today we treat the other thigh! Make time - you'll be happy you did. Find the tender spots and just relax. 3-5 minutes each spot. Myofascial release is safe and very effective. The gentle sustained pressure will provide a series of connective tissue restriction releases eliminating pain and restoring motion. The essential time element (3-5 minutes) has to do with the viscous flow and the piezoelectric phenomenon. Want more info? Check out myofascialrelease.com

A post shared by Tamara Nicklas (@tamara.nicklas) on Aug 18, 2015 at 10:10am PDT

Almost done with the series - only two arm releases left! Here's the easier of the two. Lay face down on your bed about a foot from the edge. Place the #RumbleRoller under your bicep and let your forearm hang off the edge. Don't forget to breathe. 3-5 minutes softening around the tool and then slide your body gently toward the edge to find a new spot on the arm to treat. Spend 15 minutes on one arm. If you have time treat both arms....if not, treat one tonight and one tomorrow night. You can do this release on the floor but I find that I get better releases when the arm can hang freely over the edge. Experiment and see which works best for you....the time component is the key to effective releases and long lasting results so don't forget to hangout in one spot! #worththeeffort

A post shared by Tamara Nicklas (@tamara.nicklas) on Aug 28, 2015 at 6:18pm PDT

We must fully experience the pain, embrace it as our friend....only then can we completely release it. This technique will be painful for most of you.....but so worth it! Releasing the pecs. Grab your #rumbleroller and head for the bed. Right angle from arm pit to collar bone. 3-5 minutes. Eventually completely relaxing over the tool. Allow yourself to make noise, grunt, howl...and then move it down a centimeter and do it all over again. Release the entire pec and then switch sides. If you don't have 30 minutes tonight, do the left side and leave the right side for tomorrow. #myofascialrelease #selfcare Don't wuss out...try it! You'll be surprised at how much your body needs this technique. How your tissues seem to melt as they soften, restoring mobility and strength. Even though this is the last post of series don't stop making time for your selfcare. Twice a week you can devote 15 minutes to yourself. #youdeserveit #worththeeffort

A post shared by Tamara Nicklas (@tamara.nicklas) on Aug 31, 2015 at 5:47pm PDT

Okay, #rumbleroller friends....I said I was done but I just discovered one more and I thought you might enjoy it as well. Anyone who is used to rolling go ahead and do a little rolling (soft tissue mobilization) and find the tender areas. After a few rolls, stop in a magic spot and feel the soreness, softening in to the tool, breathing, not rolling, not resisting, simply relaxing. Stay here 3-5 minutes relaxing and feeling the tissues release. After you have waited five minutes slowly roll to the next spot (might only be a half inch lower), hang out again. And so on and so, until you run out of time or you reach an inch above your knee. Speaking of knees, keep those bent and your feet relaxed. The whole point is to the relax, soften and release. #myofascialrelease

A post shared by Tamara Nicklas (@tamara.nicklas) on Sep 9, 2015 at 4:20pm PDT

Follow me on Instagram for more #RumbleRoller self-therapy ideas! @tamara.nicklas

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