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Self myofascial release has been a popular technique for trainers. The goal is to help improve the tissue quality and therefore improve the action of surrounding joints. “The Stick” is one popular tool to use, but I prefer the rolling end of a barbell since it already weighted.
Try the above movements to roll out the biceps, wrists, and forearms. Try to avoid rolling over bones or digging at nerves. Stick to rolling muscles.
Roll for 2-3 minutes then stretch for 30 – 60 seconds post workout.
– Joe Hashey, CSCS –