Posture Archives: Standing

How to anchor an open TolaStrap using a closed door

Hamstrings, with half-roll

Related techniques

Shin, with looped Strap

Hamstring, with foam roll

Calf, with looped Strap

Calf

Thigh

Hamstrings

Shin, with looped Strap

Loop your Strap around your leg and then a suitable anchor point. Avoid stepping into a closed, anchored Strap.
Relax your leg. With your unaffected leg ahead of the other, lean away from the anchor and let your body weight create the required pressure.
For more pressure, push away from the anchor with your unaffected leg.

How to

How to anchor an open TolaStrap using a closed door

Hamstrings, with looped Strap

Related techniques

Hamstrings, with half-roll

Hamstring, with foam roll

Calf, with looped Strap

Calf

Thigh

Hamstrings

Buttocks, with looped Strap

A 750 on a looped Strap is shown.

Loop your Strap around your waist and then a suitable anchor point. Avoid stepping into a closed, anchored Strap.
Take up the slack in the loop. Turn in the loop to position your TolaPoint over your buttock. With your legs apart, lean gently away from the anchor to engage your Point.
Relax your buttock. Lean away from the anchor and let your body weight create the required pressure.
For more pressure, push away from the anchor with your legs, or squeeze the loop of the Strap closed with your hand.
To exit, first release your Strap from it's anchor point and open it. Avoid stepping out of a close, anchored Strap.

How to

How to anchor an open TolaStrap using a closed door

Related techniques

Buttocks

Shoulder, with half-roll

A 750 is shown mounted on a half-roll. The 750 is engaged with the lateral shoulder, but this technique can also be used to address the front and rear shoulder.

Gently lean against your Point to trap the half-roll between your shoulder and the surface.
Shift your body weight toward your Point to increase pressure as required.
Further increase the pressure, if necessary, by using your legs to push your shoulder toward your Point.

How to

How to anchor an open TolaStrap using a closed door

Front of shoulder, and chest

Related techniques

Upper-back and shoulders

Shoulders, with looped Strap

Calf, with looped Strap

A 750 mounted on a looped Strap is shown. A closed door is used as the anchor point. This technique can also be done sitting down.

Loop your Strap around your leg and then a suitable anchor point. Avoid stepping into a closed, anchored Strap.
Relax your calf. With your unaffected leg ahead of the other, lean away from the anchor and let your body weight create the required pressure.
For more pressure, push away from the anchor with your unaffected leg. Or, sit to squeeze the loop of the Strap closed with your hand.

How to

How to anchor an open TolaStrap using a closed door

Hamstrings, with looped Strap

Related techniques

Hamstrings, with half-roll

Shin, with looped Strap

Hamstring, with foam roll

Calf

Thigh

Hamstrings

Upper-back and shoulders

A 750 mounted on an open Strap is shown. A closed door is used as the anchor for the Strap.

Stand to gently rest your back on your Point.
Relax your back. Lean toward your Point and let your body weight create the pressure required.
For more pressure, push toward your Point with your legs.

How to

How to anchor an open TolaStrap using a closed door

Front of shoulder, and chest

Related techniques

Shoulder, with half-roll

Shoulders, with looped Strap

Lower-back, with looped Strap

A 750 mounted on a looped Strap is shown. A closed door is used as an anchor point for the looped Strap.

Loop your Strap around your waist and then a suitable anchor point. Avoid stepping into a closed, anchored Strap.
Take up the slack in the loop. Face the anchor point to position your TolaPoint over your lower-back. With one leg ahead of the other, lean gently away from the anchor to engage your Point.
Relax your lower-back. Keep one leg ahead of the other and lean away from the anchor. Let your body weight create the pressure required.
If you need more pressure, push away from the anchor point with your legs.
To exit, first release your Strap from it's anchor point and open it. Avoid stepping out of a close, anchored Strap.

How to

How to anchor an open TolaStrap using a closed door

Lower-back, with foam roll

Related techniques

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.

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

How to

How to anchor an open TolaStrap using a closed door

Related techniques

Triceps #2

Upper arm

Forearm

Front of shoulder, and chest

A single Wedge configuration is shown. The area targeted is the shoulder. The Wedge is ‘raising’ the 750 past the chest and angling the pressure into the anterior capsule.

Step past your TolaPoint with your opposite leg to gently trap your Point between your shoulder or chest and the surface.
Relax your shoulder and chest. Lean toward your Point and let your body weight create the pressure required.
For more pressure, push toward your Point with your legs.

How to

How to anchor an open TolaStrap using a closed door

Related techniques

Shoulder, with half-roll

Upper-back and shoulders

Shoulders, with looped Strap

Upper arm

A 750 mounted on an open Strap is shown. A closed door is used as the anchor for the Strap.

Stand to gently place your upper arm on your TolaPoint.
Relax your upper arm. Lean toward your tolapoint and let your body weight create the pressure required.
For more pressure, push toward your Point with your legs.

How to

How to anchor an open TolaStrap using a closed door

Related techniques

Triceps #2

Triceps

Forearm

Hips

A Wedge-pair configuration is shown. The Wedges are being used to: increase the pressure (by allowing the Point to reach into the groove of the hip); make the Point easier to handle, and to direct the pressure toward the belly of the tensor fascia latae.

Step past your TolaPoint with your opposite leg to gently trap your Point between your hip and an upright surface, for example a door jamb.
Relax your hips. Lean toward your Point and let your body weight create the pressure required.
For more pressure, push toward your Point with the leg on your unaffected side.

How to

How to anchor an open TolaStrap using a closed door

Related techniques

Hips #3

Hips #2

Hips, with looped Strap

Feet (plantar fascia)

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

Place your TolaPoint on the floor, or other flat surface.
Sit to place your foot gently on your Point.
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 anchor an open TolaStrap using a closed door

Related techniques

Forearm

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

Create a convenient hand-held TolaPoint by mounting one of your Points on a Rocker.
Place your forearm on a table, a bed or other raised, comfortable, flat surface.
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 anchor an open TolaStrap using a closed door

Related techniques

Triceps #2

Triceps

Upper arm

Shoulders, with looped Strap

A 750 mounted on a looped Strap is shown. A closed door is used as an anchor for the Strap.

Take up the slack in the loop. Turn in the loop to position your TolaPoint over the hip on your affected side. With your legs apart, lift your Point and position it on your shoulder, then lean gently away from the anchor to engage it.
Relax your shoulder. Lean away from the anchor and let your body weight create the necessary pressure.
For more pressure, push away from the anchor point with your legs.

How to

How to anchor an open TolaStrap using a closed door

Front of shoulder, and chest

Related techniques

Shoulder, with half-roll

Upper-back and shoulders

Hips, with looped Strap

A 750 mounted on a looped Strap is shown. With the Strap, you can address your your hips hands-free in a standing posture and use your legs, or manipulate the Strap, to increase pressure.

Loop your Strap around your waist and then a suitable anchor point. Avoid stepping into a closed, anchored Strap.
Take up the slack in the loop. Turn side-on to the anchor to position your TolaPoint over your lateral hip. With your legs apart, lean gently away from the anchor to engage your Point.
Relax your hips. Lean away from the anchor and let your body weight create the required pressure.
For more pressure, push away from the anchor with your legs, or squeeze the loop of the Strap closed with your hand.
To exit, first release your Strap from it's anchor point and open it. Avoid stepping out of a close, anchored Strap.

How to

How to anchor an open TolaStrap using a closed door

Related techniques

Hips #3

Hips #2

Hips

Variations

Turn away from the anchor to address your anterior hip.

Chest, with looped Strap

A 750 mounted on a TolaStrap is shown, but any of the Wedge configurations would be appropriate. A closed door is used as the anchor point for the Strap.

Take up the slack in the loop. Turn in the loop to position your TolaPoint over the hip on your affected side. Lift your Point up to your chest and slip your unaffected arm under your Strap so that your Strap can rest on your unaffected shoulder.
Relax your chest and, keeping your one leg ahead of the other, lean away from the anchor to let your body weight create the pressure as required.
For more pressure, push away from the anchor with your legs.

How to

How to anchor an open TolaStrap using a closed door

Related techniques

Chest

Upper-back, with looped Strap

A 750 mounted on a looped Strap is shown. A door handle is used as the anchor point for the Strap.

Loop your Strap over your shoulder.
With your Strap looped over your shoulder, fix the loop in or on a suitable anchor.
Face the anchor and move away from it to take any slack out of the loop and gently engage your Point.
Relax your upper-back, shoulders and neck. With one foot ahead of the other, lean away from the anchor to let your body weight generate the required pressure. For more pressure, use your legs to push your torso away from the anchor.
To exit, release the Strap from the anchor and open it before removing it from your shoulders. Avoid ducking or stepping out of closed, anchored Strap.

How to

How to anchor an open TolaStrap using a closed door

Upper-back, with looped Strap #3

Related techniques

Upper back, with looped Strap #2