How To Use A Massage Stick [Secrets of The Stick]

A Massage Stick is a handheld tool used to break down obstructive muscle tissues, which aids in blood flow and the healing response. It is a great way to take your healing and body management into your own hands. With this tool, you can eliminate knots and tightness throughout the body and provide myofascial release that improves movement and flexibility.

However, like other exercise tools, you need to know How To Use A Massage Stick properly. Otherwise, you may injure yourself and get into severe pain. Besides, this stick is a perfect way to accelerate, warm-up and stimulate your muscle recovery after training.

What Is A Massage Stick?

Massage Stick

A Massage Stick is a long stick that is basically used to help lengthen and stretch your muscles after or before a workout. Usually, it puts pressure on your muscles which benefits to eliminate the toxins from your tissues. Most sticks are smooth, but there are some differences that have spike points in the ditch. This enables the muscles to reach the required area more effectively, providing better outcomes.

Are Massage Sticks Effective?

Basically, the effectiveness of Massage Sticks may vary from person to person. It is a self-myofascial release (SMR) that helps relieve muscle tightness, soreness, inflammation, and increase your joint range of motion. A study found Massage Sticks after exercise may help reduce the onset of muscle soreness.

Moreover, using a Massage Stick during or after a workout helps improve your blood flow which carries oxygen throughout your body. As a result, your muscles get enough oxygen which is very important for performance. Besides, using a Massage Stick as part of your exercise routine can reduce muscle fatigue and stiff muscle fibers and prevent injuries. So, we can say that a Massage Stick is very effective for our health.

How To Use A Massage Stick

The results of using muscle sticks depend on how well it is used. It is essential to use it efficiently to maximize its muscle healing qualities. Below we have described a complete guideline on how to use the Massage Stick to get the best outcome.

How To Use A Massage Stick

Neck Massage

Place your hand on each handle and lift the Massage Stick over your head then gently place it on one side of your neck. Before making pressure, make sure your message stick is not affecting your spine. Then start rolling from the bottom of your head to your shoulders and back. Continue rolling 20-30 times, focusing on the areas where your firmness and muscle knots are noticed. Start relaxing and expanding neck areas and remember to repeat on the other side of your neck.

Mid or Lower Back Massage

Massage Stick works as a Back massager for your back relaxation. You just have to hold your Massage Stick and start turning it back to you. Then hold both handles of the stick and attach the Massage Stick to one of your backs. Always remember to stay away from your spine. Now start rolling towards your buttocks under your rib cage. Continue rolling 20-30 times, focusing on the areas you got tight on. After that repeat on the other side of your back by following the same process.

Calf Massage

First, sit on the floor and extend one leg in front of you and bend the other in a comfortable position. Then start rolling your message stick with your calf from the back of your knee to ankle. Continue 20-30 times by focusing on the areas where your tightness and muscle knots are noticed. Start relieving and expanding these areas and repeat for the other leg by following the same procedure.

Biceps and Triceps Massage (With Partner)

To massage the biceps with a Massage Stick, sit in a comfortable position on a stable surface like a chair and rotate one arm so that your biceps are facing up. Your partner will then need to place the center of the Massage Stick on your biceps and apply rotational pressure to the desired location. Remember that your partner is in constant contact with you about the amount of pressure to apply. Repeat the same method to massage your triceps with a Massage Stick.

Safety Tips When Using Massage Stick

A Massage Stick is relatively safe equipment, but it is best to follow some safety tips when using it. That’s why here we’ve prepared some tips that will assist you to use a Massage Stick properly.

Safety Tips When Using Massage Stick

  • Make sure your Massage Stick meets your needs and level of experience. Most people are choosing the wrong one and getting worse.
  • If you are a beginner, choose a soft Massage Stick that has less density than advanced professionals. The latter should choose a firm one to achieve the best results.
  • Before using the Massage Stick consult with a doctor. If you suffer any pain, dizziness, or shortness of breath, stop all the activity immediately.
  • Read the instructions properly before using the Massage Stick. This will help you to gain some basic ideas about Massage Stick.
  • Gently pressure the Massage Stick on your muscles. Don’t give too much pressure that hurts yourself. This is a common mistake, especially for beginners.
  • Avoid rolling Massage Sticks on over light, thin fabrics that will prevent you from applying the right amount of pressure. This Massage Stick is safe to use directly on the skin.
  • Don’t use it for a long season because too long use can cause bruising and inflammation of your skin. For beginners, it’s a good plan to use a maximum of 15 minutes a day.


The reality is that it has been proven beneficial to use Massage Sticks. But if your goal is better fitness, then it is very important to apply this properly. That’s why here we have tried to explain How To Use A Massage Stick in the right way. By regular massaging with this stick, it will help to control around muscles with better coverage.

Moreover, a Massage Sticks essential for larger muscles when a hand or a small massager doesn’t quite massage the whole muscle at once. Because the thickness of a Massage Stick is usually an inch or a few that is great for targeting knots to ease tightness. In a word, it improves your mood, increases productivity and you will have more energy for your next run.

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