Hey everybody, it’s Doctor Jo. Today I’m gonna
show you how to roll out some muscles. If you have tight muscles, painful muscles, muscle
spasms, or even trigger points in your muscles, a good way to work those out is to use a stick
or a roller. You can use any stick or roller, you can even use a rolling pin, but TUFF Active
Gear actually sent me this TUFF STX. It’s really neat, I like this a lot for several
reasons. But the biggest one is that it’s made in the USA! It also has a core steel
on the inside, which makes it so you can’t bend it. A lot of other rollers that you get
are made from plastic and so when you actually roll it on your body, it kind of bends and
then it loses the specific pressure to the points on your body that you’re rolling it
on. So I really like that. But even though it’s nice and firm, it’s got this squishy
foam so it’s not painful on the muscles, it makes it nice and comfortable here, but it
gives you that firm pressure that you need. It also has some pretty firm, but soft points
on the end for the trigger points. So I really like this specific roller, and if you’d like
to check out some more in-depth on it, you can go to TUFFActiveGear.com to learn more
information about it. So let me show you a couple ways to roll out different muscles
starting kind of from your neck and going all the way down. The reason that I like this
one again is because it’s so firm, you can use one hand if you want to. So just starting
here kind of on that levtator scap muscle, which is a big one that gets tight a spasmed
out when you have a lot of tension, or you’re working on the computer a lot. So you can
just roll it out nicely here, or if you want to use actually both hands to get a little
more pressure you can. As you can see, it’s nice and compact, so you don’t have this big
long thing to carry around with you so if you wanted to take it to work, you can actually
take it to work with you and it’s pretty easy to travel. Another one that I really like
is to work your forearm muscles, which again can get very tired if you’re working on the
computer, or if you’re doing repetitive movements. Kind of brace it between your leg in a vertical
position, and then you can kind of just roll on the inside, and then you can roll on the
outside. Now make sure when you’re rolling, if you have not rolled your muscles before,
start off gently. Don’t push really hard because you can make yourself sore. If you have specific
injuries or a diagnosis of some kind of disease, make sure you check with your healthcare provider
because sometimes you;re not actually supposed to roll out the muscles if you have something
specific going on. So make sure that if you have something, check with your doctor or
physical therapist. This next one here is for the quad. I really like this one cause
a lot of times the quad muscle is gonna get really, really tight for people. So it’s a
great way just to kind of roll everything out. Then you can also move to the IT Band
which is gonna be one of those sensitive ones that’s always gonna be kind of tight. So this
might be one where you want to start off really gently and then if it feels good, you can
push a little bit harder. Make sure that you know the difference between pain and just
working it out kind of pain. So if it’s just pain, pain, you want to stop. I always call
a stretching kind of pain a good hurt, or hurt so good. So this is moving down to the
anterior tibialis. This is where someone might have shin splints on the front here, so this
one is another great way to kind of roll it out. And then you can actually move down to
your calves. And you can also put it on the ground here and roll out your foot. You can
roll it on the foam part, or you can actually get a little firmer texture and roll it on
the handle if you want to to get that plantar fascia down there just in case you have plantar
fasciitis or something like that. Then you can also take the end and use if for a trigger
point. So let’s say my pecs are really tight here, I can just take that end and apply a
little bit of pressure there to help that muscle relax. You can also, if you work with
your hands a lot, you might have some tension in the thumb muscle here, and you can just
put some pressure on it this way. So as you can see, there’s a lot of great ways to use
a rolling stick to get those muscle spasms, muscle pain, tenderness, tightness, even trigger
points out. If you’d like to find out some more information about the stick I used, the
TUFF STX, go to TUFFActiveGear.com. If you’re interested in purchasing the stick, you can
go to my website at our product store AskDoctorJo.com/products. If you have any questions, leave them in the
comments section. Don’t forget to follow me on Facebook and Twitter. And remember, be
safe, have fun, and I hope you feel better soon.

Using a Muscle Roller Stick to Relieve Tight or Sore Muscles – Ask Doctor Jo

15 thoughts on “Using a Muscle Roller Stick to Relieve Tight or Sore Muscles – Ask Doctor Jo

  • August 25, 2015 at 6:22 pm

    .thanks dr Jo.

  • August 25, 2015 at 10:30 pm

    Thank you so much, doctor! 😀
    Love your videos!

  • August 26, 2015 at 1:51 pm

    Where can i get one of these? And would you recommend these for athletes that do a lot of weight training?

  • August 27, 2015 at 12:56 am

    Can't wait to try this!! Thanks!!!

  • September 5, 2015 at 12:39 pm

    thanks doctor

  • September 5, 2015 at 12:39 pm


  • December 29, 2015 at 7:08 pm

    does rolling towards the heart cause any problems like veins

  • May 9, 2016 at 6:59 pm

    Great video. I'm going for PT and she has me use a roller while there. I'm going to order this one. Thanks.

  • May 20, 2016 at 5:11 pm

    Hi,  would  you recommend the roller for someone with painful fibromyalgia in the legs and  lower back?

  • August 22, 2016 at 2:17 am

    how hard are you pushing when you roll? I am using a roller to relieve soreness after working out, and I don't want to be doing too little or too much pressure. thank you!

  • October 4, 2016 at 7:52 pm

    I just purchased the Tff Stx and I am excited about using it. I do a lot of bike riding and my quads and calfs can get pretty tight after riding long distances and also my neck.
    Pretty soon I will be going into my winter workout routine which includes spin classes and weight training. The Tuff Sts is going to be pretty handy.

  • March 24, 2018 at 1:01 pm

    Love this thing! Bought it last year for IT and other troubles but am using it as I rehab from hip replacement to work out some new knots. Taking it to PT next week. A good massage helps too. ;{) Thanks Dr. Jo!!!

  • July 2, 2018 at 11:20 am

    I got someone to push and roll against my triceps with this really hard and I'm worried I may have damaged something 😂 please tell me I'm wrong

  • September 10, 2018 at 4:22 pm

    My right knee was replaced 3 months ago and I have recently begun the workout at a gym. After using the rowing machine a few days I began to have pain in my right quad and it became black and blue. Will using a muscle roller stick on the quad help this?

  • September 20, 2019 at 2:04 am

    Can the roller help with sciatica pain?


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