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Roll back and forth from the knee to the hip, focusing on tender areas for 30 seconds. Roll both sides.
Repeat twice daily.
Roll through spine 1-2 minutes, focusing on tender areas.
Repeat throughout day.
Stage 1: with arms to the side, hold for 1-3 minutes.
Stage 2: while raising arms, do 10-15 reps per side.
Can repeat twice daily.