Have You Ever...

  • Felt frustrated because your muscles are so tight and sore?
  • Worried about having an injury?
  • Wondered how long you’ll be able to continue doing your active lifestyle?
  • Thought “If I feel like this now, what am I going to feel like in another 10 or 20 years?”

Foam rolling is an underused tool that can be used for self care, and many of our clients who came to my office stated that they were foam rolling already.  A common statement was that “It hurts way too much, I don’t really want to do it.” or “I really don’t know what to do with this thing”.

When I asked them to show me HOW they were using the foam roller, they were using the roller in such a way, it wasn’t doing much for their muscles.   When I showed them MY techniques, they were so surprised at how more efficient and deeper with less pain they were able to work their muscles.

It is not their fault that they were not using their foam rolling in an effective manner.  Where did they learn how to foam roll?  Many used the paper insert that came with their roller.  Some pieced together various YouTube videos. They were excited to find out that we had a program that took them safely and effectively through all the major muscle groups.

The Purposeful Foam Rolling for Active Adults is unique because it was developed by Brian, a Sports and NeuroMuscular Massage Therapist who has worked with professional and collegiate athletes and active adults for over 14 years.  In this program, he’ll show you how to use the foam roller in much the same way as he works on his clients’ muscles.

The foam roller is a tool that typically is thought of for athletes only, but we disagree.  Foam rollers are affordable and versitile tools that you can use to reduce your muscular pain due to tight muscles.

Reduce Tight & Painful Muscles

Plus, Make Your Time More Effective with Physical Therapy, Massage Therapy & Chiropractic

  • 1
    WELCOME!
    • Welcome!
    • Start Here :)
    • Muscle Checklist you can bring to your therapist. Ask them which muscles you should foam roll to support your goals.
  • 2
    INTRODUCTION TO PURPOSEFUL FOAM ROLLING
    • Why is it Important to Foam Roll?
    • What is Foam Rolling Really Doing?
    • Goals of the Introduction
  • 3
    INTRODUCTION TO BASIC
    • Introduction to the Basic Program
    • Goals for Purposeful Foam Rolling - ACTIVE ADULTS
  • 4
    THE UPPER BODY
    • BACK OF THE UPPER BODY: Self care for back pain, flexibility, head aches, shoulder or neck pain. (6 min)
    • ** BACK OF THE UPPER BODY (Option B): For those who have very tender back muscles or can not get up and down from the floor. (3 min)
    • ++ BACK OF THE UPPER BODY (Adapted): For those who have knee problems or can not stand for long periods of time. (3 min)
    • SHOULDER PART 1: Self care for shoulder pain, increase range of motion, increase strength and power of arms. (6 min)
    • **SHOULDER PART 1: (Option B): For those who have very tender shoulder muscles or can not get up and down from the floor. (3 min)
    • ++SHOULDER PART 1: (Adapted): For those who have knee problems or can not stand for long periods of time. (3 min)
    • SHOULDER PART 2: Self care for shoulder pain, increase range of motion, increase strength and power of arm. (5 min)
    • **SHOULDER PART 2: (Option B): For those who have very tender shoulder muscles or can not get up and down from the floor. (6 min)
    • ++SHOULDER PART 2: (Adapted): For those who have knee problems or can not stand for long periods of time. (4 min)
    • UPPER ARM: Self care for elbow pain, upper arm pain, shoulder pain. (4 min)
    • FOREARM: Self care for elbow pain, wrist pain and hand pain. (5 min)
  • 5
    THE LOWER BODY
    • BACK OF THE LOWER LEG: Good for Tight Achilles Tendon, tight calves, foot cramps, knee pain, heel pain, plantar fasciitis. (5 min)
    • **BACK OF THE LOWER LEG: (Option B): For those who have very tender calf muscles or who have shoulder issues. (2 min)
    • ++BACK OF THE LOWER LEG: (Adapted): For those who have knee problems or can not stand for long periods of time.(4 min)
    • FRONT OF THE LOWER LEG: Helps with Anterior shin splints, knee problems, tightness in the top of foot (4 min)
    • **FRONT OF THE LOWER LEG: (Option B): For those whose muscles are to tender, or need addition support for their shoulders. (2 min)
    • ++FRONT OF THE LOWER LEG: (Adapted): For those who have knee problems or can not stand for long periods of time. (1 min)
    • OUTSIDE OF THE LOWER LEG: Self care for anterior shin splints, knee problems, tightness in the top of foot. (5min)
    • **OUTSIDE OF THE LOWER LEG: (Option B): For those whose muscles are to tender or need additional support for the shoulders. (1 min)
    • ++OUTSIDE OF THE LOWER LEG: (Adapted): For those who have knee problems or can not stand for long periods of time. (1 min)
    • BACK OF THE UPPER LEG: Self Care for knee pain, hip pain, pain in the front of the leg, increase hip range of motion, more knee flexibility. (5 min)
    • ++BACK OF THE UPPER LEG: (Adapted): For those who have shoulder problems or who can't get down on the floor. (2 min)
    • FRONT OF THE UPPER LEG: Self care for hip pain, knee pain, knee stability, hip stability (5 min)
    • **FRONT OF THE UPPER LEG: (Option B): For those whose muscles are to tender or need additional support for the shoulders. (2 min)
    • ++FRONT OF THE UPPER LEG: (Adapted): For those who have knee or shoulder problems or who can't get down on the floor. (1 min)
    • INSIDE OF THE UPPER LEG: Self care for groin pain, groin tightness, hip mobility, stability of the knee.(7 min)
    • ++INSIDE OF THE UPPER LEG: (Adapted): For those who have knee or shoulder problems or who can't get down on the floor. (2 min)
    • OUTSIDE OF THE UPPER LEG: Self care for knee pain, hip pain, knee stability, proper hip placement. (6 min)
    • ++OUTSIDE OF THE UPPER LEG: (Adapted): For those who have knee or shoulder problems or who can't get down on the floor. (1 min)
    • OUTSIDE OF THE HIP: Self care for hip pain, leg pain, tight hips, stability of the hip. (5 min)
    • **OUTSIDE OF THE HIP: (Option B): For those whose muscles are to tender, have shoulder problems or who can't get down on the floor. (1 min)
    • ++OUTSIDE OF THE HIP: (Adapted): For those who have knee or shoulder problems or who can't get down on the floor. (1 min)
    • BACK OF THE HIP: Self care for helping to activate glutes, more hip mobility, sciatica pain, leg pain, more power and strength in legs.(5 min)
    • **BACK OF THE HIP: (Option B): For those whose muscles are to tender, have shoulder problems or who can't get down on the floor. (3 min)
    • ++BACK OF THE HIP: (Adapted): For those who have knee or shoulder problems or who can't get down on the floor. (4 min)
  • 6
    YOUR FOAM ROLLING ROUTINE
    • LOWER BODY ROUTINE
    • UPPER BODY ROUTINE
    • FULL BODY ROUTINE
  • 7
    NEXT STEPS
    • Congratulations!
    • Before you go let us know about your experience...

Glenn F.

Golf Enthusiast

Your videos are educational, practical, and useful. You knowledge of the body’s muscle system and how the various muscles interact is great. Also, I was impressed with how extensive the FOAM ROLLER can be used with muscles over the entire body. In summary, your video series is easy to use, very helpful, and much appreciated. 

I want to share how much the foam roller has helped me in recent months. Several months ago, I was having a severe problem with pain in my right leg and right knee. After going to several doctors, I was unable to find the cause and a solution to my pain problem in my right leg. You identified my pain as a potential muscle issue. I am happy to report after several weeks of using the foam roller [and massages from you] my leg pain is completely cured. Also, I have gained more flexibility thru out my total body. This improvement in flexibility has improved my quality of life and my golf game. Thank you for your videos and other assistance.

Did you Know this Program is Part of the Purpose Foam Rolling Membership

Have Access to ALL of our Programs for only $7.99 a month.

View the Membership

Learn Purposeful Foam Rolling

To make foam rolling effective, you have to do Purposeful Foam Rolling.  

  • First you need to understand WHAT foam rolling is doing to your muscles.  
  • Then you need to know WHICH muscles to foam roll 
  • and WHERE those muscles are located
  • and HOW to foam roll them effectively.

Once you know those four pieces, you are foam rolling with purpose.  Now you will see a difference in how you feel and move.

This program is not intended to replace your Massage Therapist, PT or Chiropractor, but instead allow them to do more focused work, with less pain and be more productive.  You’ll feel and see consistent progress.

The Ultimate Foam Roller Blueprint is perfect for the:

  • Office employee who has a sore neck and tight back from working on the computer for too long.
  • Mom with sore shoulders and tight neck from taking care of kids all day.
  • Dad who is dealing with tight hips and sore legs, which keeps him from being as active as he’d like.
  • Adult who likes to be active and work out but finds that their muscles get tighter and more painful after exercising.
  • Dental hygenist who has a sore back and neck from doing their job well.
  • Teacher who has leg cramps and painful feet from standing most of day.
  • The grandparent who wants to be able to play on the floor with their new grandchild without pain.

This program teaches you how to use self care tools to break up scar tissue and adhesions, making your muscles stronger and more flexible. Now, with this training your 20 minutes spent foam rolling will be effective and worth your time and effort.

In this program you’ll also receive basic anatomy training. So you’ll know WHAT muscles you are working on and WHY.  We feel that the more educated you are about your muscles, the more confident you will be as a self advocate in your active lifestyle.

Purposeful Foam Rolling

offers you the ability to take control of your self care and learn injury prevention skills.

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Injury Prevention

When You Use Purposeful Foam Rolling, You'll be Taking Steps to Prevent the Most Common Causes of Muscular/Body Pain.

  • Muscle Strains, Soreness, Pulls or Tears.

  • Repetitive Motions Injury

  • Overuse Injury

  • Improper Warm Up & Cool Down

  • Poor Posture

  • Compartmental Syndrome

Jessica K.

Athletic Mom and Employee

Brian's Foam Rolling Program has been a wonderful addition to my daily routine.
The instructional videos are not only educational, but well organized into comprehensive sections that correlate to different areas of the body. This is particularly helpful when you have a specific problem area that you want to focus on.


The Program is leveled, allowing me to build a strong foundation before moving on to a more challenging section. I have been able to incorporate it into my pre/post workout regiment in addition to using it for rehabilitation.


I've seen a reduction in muscle tightness and gained range of motion by foam rolling. It has been transformative for me!

Easy to Access

Access training videos on all your devices. Learn on Your Time. You have lifetime access!

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Easy to Access and Learn

Demonstration videos that you can easily follow along with.

  • You'll be able to immediately feel the benefits that foam rolling can offer while following along with these techniques.

  • Techniques are organized into comprehensive sections that correlate to different areas of the body.

  • You can complete this training based on your time schedule - you have life time access to the program.

  • You’ll be able to watch these short videos on your schedule.

  • You’ll be able to access videos with your phone, tablet or computer.

Honestly, the Reason Why Brian Developed These Unique Foam Rolling Techniques is, Because He was in Serious Pain Himself.

This is Brian's Story...

"My body was hurting.  ALL OVER.  I didn’t want to see another client because I was in such pain.  

My muscles were so tight and sore I felt like I was 110 years old.

I was seeing clients and massaging their tight muscles while mine were in just as much pain, if not more.

 Honestly, I was in so much pain that I had to quit.  I closed my thriving massage practice that I had since 2004.  

That is when I decided I needed to take self care seriously and I started to foam roll regularly at home.  Every morning and every night I would work my muscles with my roller.

What I realized was that the way I was using my roller was pretty limited.  I couldn’t get deep into my muscles like the way I wanted to.  

That is when I started to use my experience from 10 years in the sports massage field to make the foam roller do what a Rehabilitative Massage Therapist would do.  During this time I developed the techniques to effectively get the foam roller deeper into my muscles and with consistent foam rolling my muscles felt better.
* I was not in constant pain.
* I had regained my flexibility.
* I was ready to get back to doing what I loved doing.

I was ready to open my practice again, and I did!

This time, I taught my sports massage clients the foam rolling techniques that I had developed and you know what, it helped them tremendously!  They were able to continue doing what they loved, which was their sport.

In time I knew I had to share these techniques with others, so my wife and I worked together to develop Purposeful Foam Rolling for Active Adults.

About Brian & Christina

                                               

Brian and Christina Hagan, were the first couple to graduate together from the Colorado Institute of Massage Therapy in 2004.

Brian Hagan, LMBT started the rehabilitative massage program at Raleigh Orthopedic’s Sports program, where he worked from 2006 – 20012. Brian was the official massage therapist for the Carolina Hurricanes Hockey Team between 2007-2013.He has worked with the NC State Athletics Department from 2006 – present.  He currently sees many professional and semi-professional athletes at his office, HealthySteps for Sports and NeuroMuscular Massage.

Brian's Super Power is knowing how muscles work, and how to approach muscles in a unique and effective way to get out tight band, muscle adhesions and scar tissue to bring about a healthier muscle that works fluidly.

Christina Hagan, LMBT is also is a NeuroMuscular Massage Therapist.  She is trained in Manual Lymph Drainage by The Chikly Health Institute and The Academy of Lymphatic Studies. She provides Manual Lymph Drainage to athletes, post-surgery clients and clients with compromised lymph systems at their office, HealthySteps.  Christina is a Fully Certified C.A.R.E. Instructor and has been teaching nationally with C.A.R.E since 2006.  Christina holds a Masters in Education and taught as a Special Ed. Teacher for 12 years.  

Christina's Super Power is taking a complex topic and breaking it down to small bits that are easy to understand.  

Together, Brian and Christina not only practice at HealthySteps but this couple has combined their Super Powers and created foam rolling and self care training programs to help you stay active and pain-free so you can keep doing what you love to do!