Massage Buddy Instructions

Blue’s Massage Buddy Self-Maintenance Tool


  Once you learn how to use this amazing self-maintenance tool it will become one of your best friends! I call this wonderful tool a “pain eraser” and as you continue your work with it, eventually, over time, you can succeed in getting all the pain out of all these very important areas.

What You Use It For
This useful tool can be utilized to work on the gluteal muscles, the deep rotator muscles in the hip area, the hamstring and quadriceps attachments, the upper legs and illiotibial band, the sacrum and SI joints, the low back (lumbar spine), along the entire spine, the whole back area, and even in between your scapulas.

For the Sacrum, Low Back, Hamstring Attachments
Sit on the floor and place the tool behind you. Your knees are bent, your feet are flat on the floor; your hands are on the floor, beside or behind you. Lift your pelvis off the floor and sit on the tool. Keeping your knees bent you are now supported by your feet and hands on the floor and wherever you have the tool.
Begin slowly moving back and forth using the tool to access your low back, your sacral area (the triangular bone at the base of your spine, the back part of your pelvis), and under into your hamstring attachments. You are looking for soreness and pain. When you find it, slow down or stop… breathe!... and try to relax over and onto the balls.

Hip Joints
After you’ve worked the back of the pelvis, roll over onto one side, with the tool in your hip area. Work into any pain you can find there, where the femur (thigh bone) attaches to the pelvis and all around the hip joint. Most likely you’ll find plenty to work with here.

For the Upper Legs
While on your side, slowly begin moving so that you are rolling the tool down the side of your leg, again, looking for pain. Work any areas on the leg you can access with the tool; front, sides, back. Be creative and intuitive. Pain you find with this tool is unhappy tissue which is disorganized, stuck together, compressed, short, and dense.

For the Spine and Back Area
Lie face up on the floor with the tool somewhere under your back, and your knees bent with feet flat on the floor. Slowly explore along the entire length of your spine, your upper back around your scapulas (shoulder blades), or anywhere else you can access back there.

In between each and every vertebral set you will want to do 3 things. First, just relax and breathe. Second, let your knees drop off together from side to side, slowly. Third, reach your arms up and over first to one side and then the other. When you can do all 3 of these things, move the tool either up or down and inch or two and repeat the process. You will do this process the entire length of the spine, and even right down onto the sacrum again, where you can access the SI joints from a different angle than when sitting up on the balls.

*The key to the use of this tool is when you find a painful, sore area, be gentle with yourself, slow down (or stop), and breathe! It’s the use of the breath, inhaling through the nose, with full relaxing exhales through the mouth, feeling a wave of relaxation and softening travel through the whole body, that the pain you are finding can actually be dissolved and released. Used properly, as described above, this tool is not causing pain, it is uncovering pain that is already there and needs to be addressed and released. One part of the work with this tool is done through movement, and the other part is done by just resting still on it, especially in areas of great soreness.

Your for Health, Blue Dunn