Welcome To Our Basic Course..
BASIC is a great starting point on your journey to learning foam rolling.
It is the foundation from which our other courses (Intermediate and Advanced) build off of.
This is why it is very important that you become proficient in the Basic routine before moving on to the other levels!
In BASIC you will learn:
- How to maneuver your body over the foam roller.
- To develop your own rhythm.
- A basic understanding of your muscles, their locations, and functions.
- Your bodies typical tight areas.
- To begin using the foam roller to release your tight muscles.
Below is an outline of our BASIC course. You'll notice that each routine has a regular technique and either an option B routine, an adaptive routine or both. The regular technique is the technique level you want to get proficient at.
The Option B techniques are available for those who find the regular technique too difficult or too painful to perform. The adaptive technique are available for those who may find the regular technique or option B too difficult to perform.
We wanted the BASIC routine to be usable for as many people as possible.
Again welcome to our Basic Foam Rolling course.
Sincerely
Brian and Christina Hagan
Your HealthySteps
Basic Routine Outline:
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1
WELCOME!
- Welcome!
- How To Use The Course Outline
- Start Here :)
- Muscle Checklist you can bring to your therapist. Ask them which muscles you should foam roll to support your goals.
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2
INTRODUCTION TO PURPOSEFUL FOAM ROLLING
- Why Am I Tight & Sore? How Does Foam Rolling Help?
- Goals of the Introduction
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3
INTRODUCTION TO BASIC
- Introduction to the Basic Foam Rolling Series
- Goals for Purposeful Foam Rolling - ACTIVE ADULTS
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4
THE UPPER BODY
- The BACK (PRIMARY TECHNIQUE): (6 min): Self care for stiff and tight back back muscles.
- ** The BACK (Option B): For those who have very tender back muscles or can not get up and down from the floor. (3 min)
- ++ The BACK (Adapted): For those who have knee problems or can not stand for long periods of time. (3 min)
- SHOULDER PART 1 (PRIMARY TECHNIQUE): 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 (PRIMARY TECHNIQUE): 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 (PRIMARY TECHNIQUE): Self care for elbow pain, upper arm pain, shoulder pain. (4 min)
- FOREARM (PRIMARY TECHNIQUE): Self care for elbow pain, wrist pain and hand pain. (5 min)
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5
THE LOWER BODY
- BACK OF THE LOWER LEG (PRIMARY TECHNIQUE): 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 (PRIMARY TECHNIQUE): 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 (PRIMARY TECHNIQUE): 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 (PRIMARY TECHNIQUE): 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 (PRIMARY TECHNIQUE): 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 (PRIMARY TECHNIQUE): 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 (PRIMARY TECHNIQUE): 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 (PRIMARY TECHNIQUE): 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 (PRIMARY TECHNIQUE): 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)
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6
YOUR FOAM ROLLING ROUTINE
- LOWER BODY ROUTINE
- UPPER BODY ROUTINE
- FULL BODY ROUTINE
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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.
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!