MFR Total Body Sequence
Spend 5-10 minutes rolling, focusing on areas of discomfort (tolerable, not torture).
Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention (tender or painful), 60 seconds is ideal.
- 20-60 seconds per area
- Slower = deeper
- Hold and breathe on tender areas
- Repeat 3-5 days a week for best results
- Advanced: Hold on an area and perform 5 joint movements
- Glutes
- Upper Back
- Posterior Shoulder (Lats, Armpit)
- Hamstrings
- Calves
- Triceps
- Quads
- TFL (Front Pocket)
- Edges of IT Band (Outer Thigh)
- Peroneus (Outer Lower Leg)
- Shins
- Adductors (Inner Thigh)
- Anterior Shoulder (Pecs, Chest)
- Biceps
- Psoas (Deep Abdominal)
- Hands and Forearms
- Feet