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— Table of Contents —
How does deep tissue massage/myofascial release work? 3
What makes the Myo Lance better than other massage balls/tools? 3
Calves 4 Lats 7
Hamstrings 5 Pecs 8
Quads 5 Triceps 8
IT Band 6 Scapula 9
Glutes 6 Shoulders 9
Traps 10
Neck 10
2
How does deep tissue massage/myofascial release work?
Myofascial release is a soft tissue therapy focused on the nerves and connective tissues. The body
functions interdependently and can develop imbalances and restrictions from work, training, or other
activities. We develop compensations to overcome these restrictions which can create improper
movement patterns, impede performance, and lead to injury.. Myofascial release involves the self
massage of the fascia and other supportive tissue using a firm tool or ball to lengthen and release
muscles and stimulate blood flow in problem areas commonly called knots or trigger points.
What makes the Myo Lance better than other massage balls/tools?
The Myo Lance was built tough with an ultra firm rock like rolling surface for maximum release and an
aggressive tread pattern to grip and unwind the fascia. Because our bodies are different sizes we’ve
made it adjustable and upgraded the standard peanut shape to our torpedo point, which helps dig in
when held by hand and allows more targeted work around the scapula and traps. It’s a professional
grade tool for people that want results, not the faint-hearted.
3
Lower Body Exercises
Feet— Imbalances or weakness in the foot muscles cause tired and achy
feet, and create tightness and pain in the calves, knees, and back.
With the Myo Lance on the floor place your foot on top in the desired area. - The Myo Lance can be
in the open or closed position depending on your foot size or part of the foot you are massaging.
Roll your foot back and forth along the arch, heel, and sides of your feet using as much pressure as
desired.
Point and flex your toes while rolling to intensify the stretch.
– Shown while standing this exercise can also be performed while sitting in a chair.
Sit on the floor with legs extended placing your calf on top of the Myo Lance. Place your other leg
on top of the working one for more pressure, or beside it on the floor for less.
With your hands placed behind you, use them to lift your lower body off the floor and push back
and forth to roll along the calf from ankle to knee.
You can also roll the calf from side to side, place your calf in the middle gap or high point of the
Myo Lance, rotate your leg side to side a few times in each spot moving up or down the calf to
massage the next area.
4
Lower Body Exercises
Hamstrings— Often a result from sitting for extended periods, tight and
shortened hamstrings are prone to tears and can cause lower back pain,
knee pain, and limit mobility and performance.
Sit on the floor with legs extended placing the Myo Lance underneath the hamstrings in the
desired area/leg you wish to work. Place the opposite leg on top of the working leg for more
pressure, or beside it for less and to assist with balance.
With your hands placed behind you on the floor, use them to lift your body with your lower body
supported off the floor by the Myo Lance.
Push back and forth to roll up and down the hamstring from knee to glute.
Laying on the floor face down, place the Myo Lance on the quad in the desired starting area,
placing your opposite leg beside the working leg to help with balance.
Support your upper body off the floor with your hands/elbows, with your lower body supported by
the Myo lance.
Push back and forth to roll along the quad from just above the knee to just below the hip.
5
Lower Body Exercises
Lying on your side on the floor, place the Myo Lance on the outside of your leg closest to the floor.
Place your opposite leg and foot on the floor beside you to balance and support your weight.
Use your hands to roll your body up and down the Myo Lance across the length of the IT band
from hip to knee.
– If the pressure is too intense try the movement while leaning against a wall.
Glutes — Inhibited, weak, and tight glutes can be the biggest cause of power
and efficiency loss in many movements and have a negative impact on ath-
letic performance.
While sitting on the floor, place the Myo Lance underneath the glute you wish to work.
With your hands behind you to support your weight and your foot/feet planted on the floor, roll
back and forth across the Myo Lance.
Adjust your leg position from side to side to hit all areas of the glute as you roll, attempting to sink
into tight areas and trouble spots.
6
Upper Body Exercises
Back - Thoracic T-spine— The Thoracic back allows for movement and
mobility in all directions. Reduced thoracic mobility causes compensations
in the lower back, pelvis, and shoulders.
Lay on the floor and place the Myo Lance horizontally across your mid-back so the gap is not on
the spine directly.
With your body weight supported by the Myo Lance and your feet planted on the floor, roll back
and forth across the the Myo Lance from mid back through the scapula to the base of the neck.
Cross your arms on your chest, or behind your head to vary the stretch, or place them on the floor
beside you to assist with balance and reduce intensity.
Lats — The lats are involved in almost all shoulder movements, connect to
the lumbar spine, and play a support role in the breathing process. Sore or
tight lats can cause pain in the shoulders and lower back, and may make
deep breathing uncomfortable.
While laying on the floor on your side, place the Myo Lance across the lat in the desired starting
area with the same side arm extended out.
Use your opposite hand and feet to balance and support your body as you roll up and down across
the lat from the bottom of the rib cage to the armpit.
Adjust your body position on the Myo Lance to target different areas of the lat muscle.
7
UPPER Body Exercises
Chest— Pectoral muscles in the chest can become tight and shorten with
overuse and too much focus on pressing movements causing hunched
shoulders, a rounded forward posture, and shoulder pain.
Lying face down on the floor, place the Myo Lance across the chest in the desired area. The Myo
Lance can be placed horizontally or vertically across the chest.
Using your hands and feet for support, roll your chest across the Myo Lance.
Adjust the position of the Myo Lance to target different areas of the chest as you roll.
– The chest can be rolled while standing with the Myo Lance against the wall for less pressure.
Lay on the floor with arm outstretched in front of you place the Myo Lance underneath the tricep
in the desired area.
Using your opposite hand and feet for support as you roll your tricep across the Myo Lance.
Roll your tricep from the base of your shoulder to your elbow.
8
UPPER Body Exercises
Lying on your back on the floor, position the Myo Lance beside vertically against or horizontally
between your shoulder blades. Your arms can be crossed on your chest, extended to change the
stretch, or beside you for balance and support.
Use your feet and hands to manipulate your body around the unit and apply pressure to “dig” in
and target knots and sore spots.
Using the torpedo points on the Myo Lance target hard to reach areas underneath the scapula/
shoulder blade.
Lying on the floor on your side, place the Myo Lance underneath the shoulder you would like to work.
Using your opposite hand and feet to support yourself, roll your shoulder up and down the Myo Lance.
Extend your opposite arm straight out or above your head as your roll to vary the stretch and release.
– If too intense try rolling the shoulders while leaning against a wall.
9
UPPER Body Exercises
Traps— Repetitive movements from specific sports and heavy lifting can
cause tight traps leading to pain in the neck and shoulders, as well as cause
headaches and facial tension.
Sitting in a chair or on the floor grab the Myo Lance and hold one end by hand.
Work the trap on the opposite side to the hand you are holding the Myo Lance in, use the pointed
torpedo end to dig in and around the trap muscles, targeting sore and tight areas.
For extra pressure both hands can be placed on the Myo Lance while working the muscle.
Neck — A stiff and tight neck is often caused by poor posture, extended
periods of sitting, or looking down and forward at devices resulting in pain,
headaches, and tension.
Lying on the floor place the Myo Lance underneath the neck with the spine/neck positioned over
the gap so the unit is in contact with the muscles only and not the spine.
Gently roll the neck muscles by tilting the head side to side and up and down.
Adjust the position of the Myo Lance on the neck by hand or by slowly and gently rolling up and
down with the feet.
– Go slow when rolling the neck and mind the intensity. Try rolling your neck muscles while leaning
against a wall to reduce intensity.
10
Thank you for your support, it means the world to me!
As a small family business on Amazon your feedback is essential. Reviews help other
athletes and active people with knots and restrictions choose a tool that’s right for
them, and helps us make the best possible products. Please let me know how we did
and share your experience in a product review of the Myo Lance!
If you have further questions, concerns, or just want to say hi, please don’t hesitate to
reach out to me directly at
hello@roninfitness.co
Sincerely,
Brandon - Founder, Ronin Fitness
www.roninfitness.co