Muscle Tension Release Guide · The foam rollers weakness is the Doc N’ Roll specialty!” -Jenn...

Muscle Tension Release Guide Table of Contents

Click On The Muscle To View That Protocol

Lower Extremity

Plantar Fascia Gastrocnemius Release Gastrocnemius Stretch Lateral Gastroc Head Release/Peroneals Medial Gastroc Head Release/Posterior Tibialis Tibialis Anterior Release Tibialis Anterior Stretch Quadriceps Release Quadriceps/Hip Flexor Stretch Hamstring Release Hamstring Stretch IT Band Release Gluteal Release (Glut Medius/Piriformis) Gluteal Stretch Groin/Adductor Release -1 Joint Muscle -2 Joint Muscle Groin/Adductor Stretch TFL Release

Spinal

Lower Back Release Mid Back Release Upper Back Release (Intrascapular muscle/Thoracic) Neck/Upper Trapezius Release Psoas Release/Activation

Upper Extremity

Latissimus Dorsi/Posterior Shoulder Release Pec Minor/Anterior Shoulder Release Pec Major Release/Stretch Biceps Release Triceps Release Wrist Extensor Release Wrist Flexor Release

Plantar Fascia

Gastrocnemius Release

Gastroc/Calve Stretch

Lateral Gastroc Head Release/Peroneals Medial Gastroc Head Release/Posterior Tibialis

Tibialis Anterior/Shin Release

Tibialis Anterior/Shin Stretch

Quadriceps Release

Quadriceps Release

Hip Flexor Stretch

Hip Flexor Stretch

Hamstring Release

Hamstring Stretch

IT Band Release

Gluteal Stretch/Release

Hip Capsule/Hurdler Stretch

Adductor/Groin Release

Adductor/Groin Release (1 joint)

Adductor/Groin Stretch

Psoas Release

TFL Release

Low Back/Midback/Upper Back

Low back/Upper back Release (Standing)

Upper Trapezius/Neck Release

Neck Release (Standing)

Latissimus Dorsi/Posterior Shoulder Release

Anterior Shoulder/Pec Minor Release

Pec/Chest Stretch/Release

Biceps Release

Triceps Release

Wrist Flexor/Forearm Release

Wrist Extensor/Forearm Release

Testimonials"For my professional athletes and weekend warriors, The Doc N Roll has been a godsend. It's a complete and effective tool for active individuals" -George Cyril, MD

"The Doc N Roll is everything I wanted as an athlete and need as a coach. I can see the Doc N Roll being a major contributor to track side therapy. “ -Christopher Richardson, Exec. VP of USATF So Cal & Director of Track/Field/XC at Cerritos College

"The Doc N Roll gives you the leverage you need to really get deep in areas like glutes, hamstrings, and calves that you really can’t get on a regular foam roller. The foam rollers weakness is the Doc N’ Roll specialty!” -Jenn Glysson, Celebrity Trainer

"The DNR allows me to have my athletes foam roll between sets without having to get down on the ground. Get off the ground!" -Gabe Rangel, Master Trainer/General Manager Unbreakable Performance, Hollywood, CA

"I’m hooked on the Doc N Roll! After using it for the first time I was sold!" -AJ McKee, Professional MMA fighter/Bellator

"The Doc N Roll picks up the slack where the typical foam roller falls short!” -Felix Sanchez, Two-Time Olympic Champion, 400m Hurdles/Dominican Republic

"The Doc N’ Roll is amazing! It folds up and travels well. As a dancer I have a very physically challenging lifestyle and travel takes a lot out of me. I like that I can incorporate it into my warm up as well as when I just need to get the kinks out!”-Latrina Bolger, Professional Dancer

"I practice Tai Chi and Chinese Whoo Shu. I use the Doc N Roll to stretch out my my hamstrings because nothing else allows me the leverage to get into the soft tissue like the Doc N’ Roll.” -Jonathon Lin, Martial Artist

"Its like there’s an itch in your muscle that the DNR gets to scratch and its so much easier to do when I don’t have to get down on the ground.” -Andy Cook, Attorney/Active Senior Citizen 

"As a Cross-fitter, recovery and mobilizing are crucial to my training. I can’t always get in to see a chiropractor or afford a massage. The Doc N’ Roll is great because it holds me over in the meantime. Its just so much more effective than a regular foam roller or any other mobility tools that I’ve worked with.:-Kate Rippel, Athlete & Nutritional Consultant

"The Doc N’ Roll is a great device to get solid deep tissue work on all major muscle groups. The perfect addition to any athlete’s recovery program!"-Kori Carter, Jordan Athlete, Track & Field

“The Doc N’ Roll is a great evolution in preventative care. It allows athletes to access areas and angles, previously only reachable with someone else's hands. It's light weight, easy to set up, and versatile in use.”-Dorell Smith, Elite Level Sprint Coach, Threshold Athletics Group