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The technique library

Find your setup.

Search by area or choose the equipment and position that work for you.

14 guides

SETUP STUDY / SCHEMATICFOAM ROLLERFront thighs / floor

Quadriceps roll

Broad contact across the front of the thigh.

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SETUP STUDY / SCHEMATICFOAM ROLLERCalves / floor

Supported calf roll

A controlled setup for the back of the lower leg.

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SETUP STUDY / SCHEMATICFOAM ROLLERBack thighs / floor

Hamstring roll

Explore the back of the thighs with a broad roller.

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SETUP STUDY / SCHEMATICFOAM ROLLERUpper back / floor

Upper-back roll

A small, supported movement through the upper back.

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SETUP STUDY / SCHEMATICMASSAGE BALLFeet & ankles / seated

Seated foot roll

Gentle ball rolling beneath the arch while seated.

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REGION STUDYFOLLOW THE WRITTEN SETUPMASSAGE BALLChest / standing

Pectoral wall-ball massage

A light, wall-supported option for chest-muscle contact.

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REGION STUDYFOLLOW THE WRITTEN SETUPMASSAGE BALLShoulders / standing

Posterior shoulder wall massage

Controllable contact behind the shoulder.

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REGION STUDYFOLLOW THE WRITTEN SETUPMASSAGE BALLArms & forearms / seated

Table-supported forearm roll

Light rolling with table support.

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REGION STUDYFOLLOW THE WRITTEN SETUPMASSAGE BALLHands / seated

Gentle palm-ball massage

Small, controlled movements over the fleshy palm.

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REGION STUDYFOLLOW THE WRITTEN SETUPNO EQUIPMENTJaw & mouth / seated

Gentle external jaw & temple massage

Light fingertip contact described in NHS jaw-care guidance.

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REGION STUDYFOLLOW THE WRITTEN SETUPNO EQUIPMENTFeet & ankles / seated

Seated foot massage by hand

An equipment-free alternative for exploring the sole.

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REGION STUDYFOLLOW THE WRITTEN SETUPFOAM ROLLERGlutes & deep hip / floor

Supported glute roll

Broad roller contact across the buttock region.

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REGION STUDYFOLLOW THE WRITTEN SETUPFOAM ROLLERInner thighs / floor

Supported inner-thigh roll

A controlled roller setup for the muscular inner thigh.

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REGION STUDYFOLLOW THE WRITTEN SETUPMASSAGE BALLGlutes & deep hip / standing

Standing glute ball contact

A wall-based alternative that lets you reduce pressure by leaning away.

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