Stay Active and Pain Free

Instruction & Resource

  • 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 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 Basic Ultimate Foam Roller Blueprint - 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...

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 Ultimate Foam Roller Blueprint 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.

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.

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!  Once you know those three 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.

The Ultimate Foam Roller Blueprint

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

Get started now

Injury Prevention

When You Use The Ultimate Foam Roller Blueprint, 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 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.