On #maintenancemonday,  I try to help you give your bod a little extra TLC. This week, I show you an alternative to foam rolling for loosening up your tight muscles. It’s called The Stick, yo!

Foam rolling is highly recommended. But if you’re like me and you don’t actually heed that advice very often, it can be a real un-fun experience. Like, wow, so painful sometimes, amiright?!

The Stick lets you be a little more in control of the pressure (rather than just your entire bodyweight laying on the foam), and is also handy for getting at some areas like calves, shins, and arms, that the foam just won’t handle. Extra bonus: you can fit this guy in your travel kit when you’re going to away bouts!!

You can find variations of the stick all over – running shops, sporting goods stores, large pharmacies, and good ol’ amazon will have some options to choose from. 

How to Use The Stick:

When to do this: Any time. Before OR after exercise. Once a day is a good idea (do as I say, not as I do!)

Sets/Reps: 20 to 30 ‘rolls’ per area.

Remember to position yourself to keep the muscle you’re rolling out relaxed, not flexed.

Feel free to ask questions in the comments below, or let me know if you’ve tried The Stick!

xo Booty Quake

PS: You can get all of the #maintenancemonday videos here.