Day 9

I’ve listed the Pole massage routine just incase some of you have a pole. If you don’t no worries! Just move on to the listed foam roller lessons, or try some self massage using your tennis ball. Simply place the ball where it hurts (avoiding bone) and push into the wall or floor with the ball against the sore muscle.

Here’s a list of direct links to each related tutorial. Remember you only need to click on these if you’d like more help or information such as muscle groups used.

Pole massage Optional

Toe points 2 sets 10-20 reps of the foot slides, demonstrated in the video.

Under arm massage As long as you like

Triceps massage As long as you like

Forearm massage As long as you like