To truly get the most out of your tools, it’s important to know which technique fits your goals. Plus, you’ll use your mobility time much more effectively. Different goals require different approaches.

Remember: do all of this with moderate intensity. Holding your breath and clenched teeth are telltale signs that you’re going too hard. Slow down, ease up—you’ll get better results in the long run.

Tried-and-True Classic: Press and Hold

Place the tool on a point and hold for about 60 seconds. Here you gain two huge benefits. First, you signal your nervous system to relax the tissue—we have tons of pressure-sensing cells that respond to the roller with relaxation and opening. Second, you squeeze fluid out of the tissue and move it up the chain: the “old” fluid gets pressed out, and fresh fluid flows back in after you’re done. There’s a whole mountain of science behind it, but the bottom line: it works. Sometimes it takes patience, because most people don’t go the recommended 60 seconds or longer. Give it a try!

Large Fascial Movement: Compress, Shear, Stretch

If you only press into the tissue, you don’t actually achieve fascial “release”—meaning there’s no physical length change in the tissue, because fascia needs shear force to lengthen. That’s where this technique comes in; if you follow the name and the sequence, you get the benefit.

Compress: place the roller under the tissue and gently compress.
Shear: add a little twist or lateral (shearing) movement at the same point.
Stretch: move the nearest joint. For example, if you’re working the back of your calf, move your ankle back and forth.

Recover Like a Pro: Muscle Flushing (Rolling)

With flushing, think “quick and to the point.” Here, precision isn’t the focus—it’s about quickly covering large muscle areas. For thigh rolling, start at the knee, press upward toward the hip, then repeat. Go for repetitions rather than pressure, and keep it fairly light. General rule: always flush toward the center of the body (direct the fluids), because that’s the direction lymph flows too. (A “muscle flushing” set is ideal for this.)