Posture Archives: Sitting

Hamstring, with foam roll

Hamstring, with foam roll

A 500 on a foam roll is shown. The foam roll is being used to compensate for the bend of the leg and can also–with the users buttocks lifted off the floor–be used to achieve an intense kneading pressure.


  1. Sit with your feet and buttocks on the floor and your knee bent over your TolaPoint.
  2. Keeping the foot of your unaffected leg on the floor, relax your affected hamstring and staighten your affected leg.
  3. Let the weight of your leg generate pressure as required.
  4. For more pressure, lift yourself off the floor with your arms and shift your weight toward the Point.

How to

How to create a kneading pressure

How to loop a TolaStrap over your shoulder

How to anchor an open TolaStrap using a closed door

How to increase the depth of your massage


Related techniques

Read more...

Upper-back, with looped Strap #3

Upper-back, with looped Strap #3

A 750 on a looped Strap is shown. The knee opposite the shoulder targeted is used as the anchor point.


  1. Loop your Strap over your shoulder.
  2. Sit on a chair. Loop your Strap around the knee of your opposite leg. Keep the heel of your 'looped' leg raised.
  3. Relax your upper-back and shoulders and lean away from your looped leg to create pressure as required.
  4. For more pressure, drop the heel on your 'looped' leg to the floor.

How to

How to create a kneading pressure

How to loop a TolaStrap over your shoulder

How to anchor an open TolaStrap using a closed door

How to increase the depth of your massage


Related techniques

Read more...

Lower-back, with foam roll

Lower-back, with foam roll

A 750 mounted on a foam-roll is shown.


  1. Sit with the foam roll behind you. Hold it in place with your elbows. Take your weight on your elbows
  2. Gently settle your back onto your TolaPoint.
  3. Relax your back and let the weight of your torso on your Point create pressure.
  4. For more pressure, shift your body weight onto your Point, or push toward your Point with your feet.

How to

How to create a kneading pressure

How to loop a TolaStrap over your shoulder

How to anchor an open TolaStrap using a closed door

How to increase the depth of your massage


Related techniques

Read more...

Calf

Calf

Two Wedge configurations are shown: a 750 angled on two Wedges, and a 750 angled on a Wedge. The Wedges are raising the 750 to to compensate for the curve of the heel and directing the pressure toward the center of the calf.


  1. Sit to gently roll your calf onto your TolaPoint.
  2. Relax your calf and let the weight of your leg generate the pressure you require.
  3. For more pressure, lean forward from the waist to shift your body weight over the Point.

How to

How to create a kneading pressure

How to loop a TolaStrap over your shoulder

How to anchor an open TolaStrap using a closed door

How to increase the depth of your massage


Related techniques

Read more...

Triceps

Triceps

A Wedge-pair configuration is shown. The Wedge-pair raises the 750 to compensate for the softness of the surface being used and ensures that smaller movements are required to change the pressure experience.


  1. Sit or stand and gently rest your tricep on your TolaPoint.
  2. Relax your tricep and let the weight of your arm generate pressure as required.
  3. For more pressure, use your torso to shift more of your body weight over your Point.

How to

How to create a kneading pressure

How to loop a TolaStrap over your shoulder

How to anchor an open TolaStrap using a closed door

How to increase the depth of your massage


Related techniques

Read more...

Hamstrings

Hamstrings

  1. Sit to gently lower your hamstring onto your TolaPoint.
  2. Relax your hamstring and let the weight of your leg generate pressure as required.
  3. For more pressure, use your unaffected leg to roll your body weight onto your Point.

How to

How to create a kneading pressure

How to loop a TolaStrap over your shoulder

How to anchor an open TolaStrap using a closed door

How to increase the depth of your massage


Related techniques

hamstring-sitting-1

Use a Wedge pair to compensate for the shape of your thigh.

Variations

seated-chair-hamstring

Bring more weight to bear over your TolaPoint by sitting in a chair. Use a Wedge pair to direct the pressure toward the belly of the muscle.

Read more...

Back

Back

A single Wedge configuration is shown. The Wedge in this instance is used to angle the pressure from the 750 up and ‘under’ the shoulder blade. With a high-backed or wing-backed chair this technique could be used to reach your neck and shoulders. A TolaStrap or TolaBelt could be used to hold your TolaPoint in […]


  1. Sit down and gently lean back to settle onto your TolaPoint.
  2. Relax your back and lean back to use the weight of your upper torso to generate the pressure required.
  3. To increase pressure further, use your arms to push your back onto your TolaPoint.

How to

How to create a kneading pressure

How to loop a TolaStrap over your shoulder

How to anchor an open TolaStrap using a closed door

How to increase the depth of your massage


Related techniques

Read more...

Feet (plantar fascia)

Feet (plantar fascia)

A 750 is shown, but any of the Point or Point-Wedge configurations would be appropriate.


  1. Place your TolaPoint on the floor, or other flat surface.
  2. Sit to place your foot gently on your Point.
  3. Relax your foot and use the weight of your leg to create the pressure needed. For more pressure, stand and incrementally shift your body weight onto your affected leg.

How to

How to create a kneading pressure

How to loop a TolaStrap over your shoulder

How to anchor an open TolaStrap using a closed door

How to increase the depth of your massage


Related techniques

Read more...

Forearm

Forearm

A 750 on a Rocker is shown. Any of the Points would be appropriate.


  1. Create a convenient hand-held TolaPoint by mounting one of your Points on a Rocker.
  2. Place your forearm on a table, a bed or other raised, comfortable, flat surface.
  3. With your unaffected hand use your Point to apply pressure. Keep the palm of your unaffected hand open to reduce stress to your fingers.

How to

How to create a kneading pressure

How to loop a TolaStrap over your shoulder

How to anchor an open TolaStrap using a closed door

How to increase the depth of your massage


Related techniques

Read more...

Upper back, with looped Strap #2

Upper back, with looped Strap #2

A 750 mounted on a looped Strap is shown. The user’s foot is used as the anchor point for the Strap.


  1. Loop your Strap over your shoulder.
  2. Sit and bend the knee of the leg on your unaffected side. Loop your Strap around the foot of your unaffected leg.
  3. Relax your upper-back or shoulders and lean away from your foot to let your body weight create pressure as required.
  4. For incrementally more pressure, push your Strap away from your shoulder by pointing with the toes of your engaged foot or straightening your leg.

How to

How to create a kneading pressure

How to loop a TolaStrap over your shoulder

How to anchor an open TolaStrap using a closed door

How to increase the depth of your massage


Related techniques

Read more...