Stick Work - Peroneal Release

This helps breakdown any facial restrictions and improve ankle mobility.

Set-Up: Begin exercise in sitting position with foot placed directly on the ground with the stick held on the peroneal with both hands. 

Action: Next, Apply about 10 pounds of pressure over muscles (+/- depending upon your needs) and start to roll the stick in the same muscle path. 

Massage each muscle group 10-20 seconds. With each pass, gently press deeper into the muscle. Avoid massaging directly over bones.

Never perform exercise to the point of pain, but make sure that your muscle is feeling just short of the pain threshold as this will help to establish the best mobility in the muscle tissue. 

Related Exercises

• Leg Lock Bridge

  This exercise is focused on hip extension on one side while holding reciprocal hip flexion on the opposite side to limit lumbar spine involvement.
• Active Leg Lowering to Bolster

  This pattern is to improve hip mobility and stability for the active straight leg raise pattern with the use of a bolster.
• Foam Roller - Quadriceps

  This helps breakdown any facial restrictions and improve quadricep flexibility.
• Strap Assisted Straight-Leg Stretch

  This is a passive mobility exercise for the posterior chain.