PIN & STRECH
1. Place the ScapStick just beneath your lat, deep into your armpit area, right into the subscapularis. When positioned correctly, you’ll feel a deep sensation that may radiate toward the back of your shoulder — a sign you're hitting the subscapularis
2. Reach out laterally, then contract your arm and do internal/external rotation movements
External Rotation Shoulder Stretch
1. Hold the ScapStick behind your elbow, and with your left hand, pull the front of the ScapStick upward
2. Keep consistent tension
Upper Trapezius Prep
1.Put the ScapStick firmly against a wall, corner or the ground on an angle.
2.Round your back into the ball of the ScapStick.
3. Using the shaft of the ScapStick, keep constant pressure and massage the muscle.
CHEST PREP
1. Place the ball of the ScapStick against your upper pectoral muscle, keep the stick at an angle.
2. Slowly move the ball across your pectoral, massaging the tissue.
Pectoral Release
1.Place your hands beyond shoulder width on the ScapStick like a barbell.
2.Keeping your arms straight and elbows locked, rotate the ScapStick behind your head.
Bicep Prep
1. Fully extend your arm with your wrist facing up.
2. Pin the Ball of the ScapStick into your bicep and massage deeply.
Forearm Prep
1. Flex the arm with a fist pointing downwards.
2. Pin the Ball of the ScapStick into your forearm deeply massaging the tissue.
IT Band Prep
1. Using a wall or corner, pin the ScapStick at an angle.
2. Place the ball of the ScapStick against that side of your quadricep massaging your IT band.