PSO-RITE

PSO-SPIN E

PSO-MIN I

PSO-K EY

P SO-STICK

HOW-TO MANUAL
[Link]
Follow @pso_rite on Instagram and YouTube for more positions and how-tos
 WARNINGS AND RESTRICTIONS

IMPORTANT: Read and follow all warnings and information before using this product to reduce risk of
injury. Please see the complete Product Terms and Conditions enclosed with the product.

WARNING: This product is NOT a medical device.

Serious or fatal injury can occur. Exercise and therapy programs of any kind present an inherent
danger to the participant. Consult your doctor before beginning any exercise or therapy program.

All PSO equipment is intended to be used by adults only in the manner shown/illustrated/described.
Anyone under the age of 18 should have constant adult supervision.

Not intended for use by pregnant women, people with back injury or sensitivity, or people who
have recently had surgery. If you feel significant discomfort or shortness of breath while using PSO
products, stop use and seek medical assistance. Always read and follow all warnings and information
before use. Always use proper techniques and common sense when exercising or doing therapy.
Before each use, check your equipment thoroughly for any signs of damage, defect or wear. If any is
found, discontinue use immediately and contact PSO-RITE for assistance.

Not intended for commercial use.

Made in the USA. Covered by U.S. Pat. D823, 479, D879,989

VISIT US ONLINE
Visit [Link] or follow @pso_rite on Instagram and YouTube for more positions
and how-tos.

H OW- T O M AN UAL | 2 | PSO-RI TE .COM

 GET STARTED

STEP 1

Replace th e peak or peak s wi t h you r ha nd . Sl o w l y w o r k t he p e a ks d e e p i nt o y o ur p r o b l e m

area. Do n ’t overdo i t .

STEP 2

Lo c ate yo u r muscl e pai n, soreness or t i g ht ne ss o n y o ur b o d y .

STEP 3

Breath e d ee p and st ay i n t he area f o r 5 - 60 se c .

STEP 4

If s o m eth in g feel s uncomfort abl e, e a se o f f t ha t sp o t a nd m o v e t o a ne w a r e a . T r y t h e s a me

area ag ain the fol l owi ng day.

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 BENEFITS

MUSCLE RELEASE

A ll P SO p ro d u ct s are desi gned t o mi mi c a c o m p o ne nt o f a m a ssa g e t he r a p i st ’ s e l b o w ,

fo r earm , h an d shape, fi ngers, t humbs, f i ng e r t i p a nd ha r d ne ss o f t he e l b o w .

INCREASED FLEXIBILITY

A ll P SO p ro d u ct s may hel p you wi t h bl o o d f l o w , l o o se ni ng up m usc l e s a nd r e l i e v i ng n o r ma l

jo i n t dis c o m fo rt , whi ch can hel p wi t h a n i nc r e a se i n y o ur f l e x i b i l i t y a nd m o v e m e nt i n a p a i n

free ran g e o f mot i on.

INCREASED MOBILITY

A ll P SO p ro d u ct s may i ncrease your ci r c ul a t i o n, r e l a x a t i o n a nd w a r m t h t o y o ur m usc le s . T h i s

h a s b een kn o w n t o hel p wi t h i ncreasi ng y o ur m o b i l i t y .

JOINT RECOVERY

I n c r eas ed m o bi l i t y and bl ood ci rcul at i o n m a y he l p p r o m o t e j o i nt c o m f o r t a nd r a ng e of mo t i o n .

BETTER DIGESTION

Dig e s tiv e pro bl ems such as bl oat i ng a nd c o nst i p a t i o n m a y b e c a use d b y a t i g ht p so a s . W i t h

reg ular u s e, PS O product s may hel p re l a x m usc l e s a nd p r o m o t e he a l t hy d i g e st i o n.

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AVAILABLE WORLDWIDE

USA MEXICO
[Link] [Link]

CANADA COLOMBIA
[Link] [Link]

UK PERU
[Link] [Link]

GERMANY AUSTRALIA
[Link] [Link]

FRANCE JAPAN
[Link] [Link]

SPAIN ITALY
[Link] [Link]

SINGAPORE SOUTH KOREA

[Link] [Link]

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AVAILABLE WORLDWIDE

USA

CANADA

GERMANY

ITALY

SPAIN

FRANCE

UNITED KINGDOM

JAPAN

AUSTRALIA

SOUTH AMERICA

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TABLE OF CONTENTS | PSO-RITE POSITIONS

p 22 PSOAS

p 23 GLUTES

p 24 HIPS

p 25 TOP OF THIGH

p 26 INNER THIGH

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TABLE OF CONTENTS | PSO-RITE POSITIONS

p 27 OUTER THIGH

p 28 HAMSTRING

p 29 CALF

p 30 FRONT OF CALF

p 31 FEET STANDING

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TABLE OF CONTENTS | PSO-RITE POSITIONS

p 32 ABS

p 33 LOWER BACK

p 34 MID BACK

p 35 UPPER BACK

p 36 CHEST

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TABLE OF CONTENTS | PSO-RITE POSITIONS

p 37 TRAP

p 38 ROTATOR CUFF

p 39 NECK

p 40 JAW

p 40 SCALP

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TABLE OF CONTENTS | PSO-RITE POSITIONS

p 41 CHAIR - PSOAS

p 42 CHAIR -
HAMSTRING

p 43 CHAIR - LOWER
BACK

p 44 CHAIR - MID BACK

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TABLE OF CONTENTS | PSO-SPINE POSITIONS

p 45 LOWER BACK

p 46 MID BACK

p 47 UPPER BACK

p 48 HIPS / GLUTES

p 49 LATS

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TABLE OF CONTENTS | PSO-SPINE POSITIONS

p 50 THIGH - INNER /
OUTER / TOP

p 51 CALVES

p 52 FEET STANDING

p 53 CHAIR - BACK

p 54 CHAIR - BOOTY

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TABLE OF CONTENTS | PSO-SPINE POSITIONS

p 55 CHAIR -
HAMSTRING

p 56 CHAIR - FEET

PSO-MINI POSITIONS

p 57 NECK

p 58 JAW

p 58 SCALP

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TABLE OF CONTENTS | PSO-MINI POSITIONS

p 59 TRAPS

p 60 CHEST

p 61 SHOULDERS /
ROTATOR CUFF

p 62 TRICEPS / BICEPS

p 63 LATS

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TABLE OF CONTENTS | PSO-MINI POSITIONS

p 64 FOREARM

p 65 HAND

p 66 GLUTES

p 67 TFL

p 68 TOP OF QUAD

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TABLE OF CONTENTS | PSO-MINI POSITIONS

p 69 OUTER QUAD

p 70 HAMSTRING

p 71 SHIN

p 72 CALF

PSO-KEY POSITIONS

p 73 SCALP

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TABLE OF CONTENTS | PSO-KEY POSITIONS

p 73 JAW

p 74 NECK

p 75 CHEST

p 76 FOREARM

p 77 HAND

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TABLE OF CONTENTS | PSO-STICK POSITIONS

p 78 SITTING QUAD

p 79 STANDING QUAD

p 80 BUTT

p 80 HAMSTRING

p 81 TRAP

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TABLE OF CONTENTS | PSO-STICK POSITIONS

p 81 NECK

p 82 SITTING CALF

p 83 STANDING CALF

p 84 TRICEP

p 84 FOREARM

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 THE PSO PRODUCTS ARE AMONG THE MOST
VERSATILE MASSAGE PRODUCTS EVER CREATED.

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 PSOAS | PSO-RITE

STEP 1
Lay on your back, knees bent and grab the handles
of your PSO-RITE. Pull both peaks into your
midsection helping warm-up your ab muscles.

STEP 2
Lay down in a plank position. Place the peaks just
above your pelvis bone. Keeping your knees on the
ground and support on your elbows.

STEP 3
Stay in a plank position. Shift the peaks towards
the outside middle of your abs just below your ribs.
Keeping your knees on the ground and support on
your elbows.

STEP 4
For more pressure spread your elbows out and place
your forehead on your hands. Keeping your knees on
the ground and support on your forearms.

STEP 5
Shift your PSO-RITE and place one peak on your left
side. Stay in a plank position. Move the peaks up and
down your side from your pelvis to your ribs. Work
this whole area.

TIP
Breathe into the peaks pushing yourself away from your PSO-RITE and when you exhale sink more into the peaks. Now shift side to
side searching for tender areas. Once you have found an area stay here and breathe deep 5-10 times and then move to a new area.

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 GLUTES | PSO-RITE

STEP 1
Lay on your back, knees bent and drive your
hips to the sky. Slide your PSO-RITE underneath
inline with your glutes.

STEP 2
Position both peaks of your PSO-RITE on both
cheeks. Shift your knees side to side. Once you
find a tender area. Stop and breathe deep 10
times. Move to a new area and repeat.

STEP 3
Straighten your right leg slowly.

STEP 4
Lift your knee and bring it to your chest slowly.
Once you find a tender spot, hold that position
and breathe deep 5-10 times. Switch sides.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 HIPS | PSO-RITE

STEP 1
Lay on your back, knees bent and drive your
hips to the sky. Slide your PSO-RITE underneath
inline one peak with your right glute.

STEP 2
To lessen the pressure, place a yoga block under
the opposite glute. Slowly shift your right knee
toward your chest stopping when you find a
tender area. Stay here and breathe deep 5-10
times. Move to a new area and repeat.

STEP 3
For more pressure position your body in a side
plank. Raise your hip up and slide your PSO-RITE
under your right outer hip area. Brace with your
left leg, left hand and right elbow.

STEP 4
While in the side plank, lift your knee and bring
it to your chest slowly. Once you find a tender
spot, hold the position and breathe deep 5-10
times. Switch sides.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 TOP OF THIGH | PSO-RITE

STEP 1
Lay down in a plank position. Place your PSO-
RITE longways under your quad. Just above your
knee.

STEP 2
For less pressure on your back. Place a yoga
block under your pelvis when laying down in a
plank position.

STEP 3
Now bring your ankle slowly to your glute.
Stopping when you feel a tender spot.
Straighten and bend your leg 5 times. While
doing this, if you feel numbness back off. Go up
and down your quad performing this movement.
Switch sides.

STEP 4
For more pressure position your PSO-RITE on its
side.

STEP 5
Now bring your ankle slowly to your glute.
Stopping when you feel a tender spot.
Straighten and bend your leg 5 times. Roll left
and right searching for tender spots. While
doing this, if you feel numbness back off. Go
up and down your quad performing these
movements. Switch sides.
TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 INNER THIGH | PSO-RITE
STEP 1
Option 1 - Lay down on your side. Place your
PSO-RITE longways on the ground under your
inner thigh. Just inside your knee.

STEP 2
Option 2 - Place your PSO-RITE longways on your
yoga block. Position the peaks inside your knee.

STEP 3
Option 3 - Place your PSO-RITE longways on your
yoga block. Place only one peak inside on your
inner thigh.

STEP 4
Pick the option you need. Straighten and bend
your leg 5 times. Stopping when you feel a
tender spot. While maintaining deep breathing.

STEP 5
Sit tall in a 90/90 position. Place one peak of
your PSO-RITE under your right thigh. Work up
and down your inner thigh. Use your hand to
apply pressure.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 OUTER THIGH | PSO-RITE

STEP 1
Sit tall in a 90/90 position. Place one peak of
your PSO-RITE on the outside of your leg.

STEP 2
Move up and down the outside of your quad.
Using the right hand to press down to add more
pressure.

STEP 3
Change the position of your PSO-RITE peaks.
This will give you a different feeling on your
muscles.

STEP 4
Position your body in a side plank. Place the
PSO-RITE longways on your outer thigh. Switch
sides.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 HAMSTRING | PSO-RITE

STEP 1
Sit tall and place one peak of your PSO-RITE
under your hamstring. Apply pressure with your
top hand. Switch sides.

STEP 2
Sit tall in a 90/90 position. Place one peak of
your PSO-RITE under your right thigh. This is
allowing you to press into your hamstring from
a different direction.

STEP 3
Sit tall and place your PSO-RITE on top of a yoga
block. Position one peak of your PSO-RITE under
your hamstring. Apply pressure with your top
hand and extend your leg as high as you can
go. Hold at this position and breathe 5-10 times.
Switch sides.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

H O W- T O M A N UAL | 2 8 | PSO-RI TE .COM

 CALF | PSO-RITE

STEP 1
Place your PSO-RITE at the top of your calf.
Place your hands on either side of your calf to
help keep your calf on the peak. The hands can
help with applying more pressure.

STEP 2
Move down your calf and change the position of
the peaks. Do circles with your ankle to target
different muscles.

STEP 3
Place your PSO-RITE on its side and position it
at the lowest part of your calf on your achilles
tendon. Point your toe, pull your toe back and
perform circles with your ankle.

STEP 4
Sit in a 90/90 and place the peak of your PSO-
RITE on the outside of your calf. Go up and down
the outside of your calf, using your hands to
help apply pressure.

STEP 5
Sit in 90/90 and place the peak of your PSO-
RITE on the inside of your calf below your shin.
Point and pull your toe back toward your shin.
Move the peak up and down your shin.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 FRONT OF CALF | PSO-RITE

STEP 1
Knee in front of your PSO-RITE sitting on your
ankles. This will be the position you want to test
after you massage the front of your calf.

STEP 2
Place your hands on the ground and lift your
left leg.

STEP 3
Place the front of your calf on your PSO-RITE
peak and point your toe.

STEP 4
Pull your toe towards your shin. Perform this
movement forward and backward 5 times. Sit
back on your ankles like the picture in step 1.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 FEET STANDING | PSO-RITE

STEP 1
Stand and place one foot on your PSO-RITE peak
with your toes curled down.

STEP 2
Pull your toes up toward your shin. Do this 5
times and switch feet.

STEP 3
Twist your foot inward.

STEP 4
Twist your food outward. Repeat this 5 times in
and out.

STEP 5
Slide down the arch of your foot. Switch sides.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec depending on
the issue. Listen to your body and don’t overdo it.

H O W- T O M A N UAL | 3 1 | PSO-RI TE .COM

 ABS | PSO-RITE

STEP 1
Lay on your back, knees bent and grab the
handles of your PSO-RITE. Pull both peaks into
your midsection helping warm-up your ab
muscles.

STEP 2
Work your way up your abs just below your ribs.

STEP 3
Work down your left side of your ribs. Press up
into your diaphragm, down your side and finish
at your pelvis.

STEP 4
Work down your right side of your ribs. Move
your PSO-RITE like a massage therapist would
move their hand.

STEP 5
Press and pull your PSO-RITE into your abs.
Search for tender areas. Once you find an area
this will be the area you want to focus on when
you are working on your psoas.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 LOWER BACK | PSO-RITE

STEP 1
Option 1 - Lay on your back, knees bent and
drive your hips to the sky. Slide your PSO-RITE
just above your glutes.

STEP 2
Lower your hips and make sure the peaks of your
PSO-RITE are on either side of your lower back.
Shift your hips side to side and up and down.

STEP 3
Option 2 - Sit in front of your PSO-RITE and
place your hands on either side of the peaks.

STEP 4
Lean down to your left side and brace yourself
on your left elbow. Stay here and breathe 5-10
times.

STEP 5
Shift sides to your right side.

STEP 6
If you feel comfortable enough to go down to
two elbows. Make sure you go slow and focus
on deep breathing.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 MID BACK | PSO-RITE

STEP 1
Move your PSO-RITE to your mid back and lean
onto your left elbow. Shift slowly side to side.
Make sure to not hit the bone on your spine.

STEP 2
Move slowly up your spine inch by inch.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 UPPER BACK | PSO-RITE

STEP 1
Lay down on your back with the support of your
elbows. Position your PSO-RITE on your upper
back. Peaks are on either side of your spine
between your shoulder blades.

STEP 2
Lay back slowly applying pressure to your upper
back.

STEP 3
Lean to your left searching for those tender
areas.

STEP 4
Lean to your right searching for those tender
areas. If this is too much, place your PSO-RITE
on a wall or tall chair.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 CHEST | PSO-RITE

STEP 1
Lay face down and place your PSO-RITE on your
right chest. Move your arm as high as you can.

STEP 2
Slowly bring your arm all the way down to your
waist.

STEP 3
Shift your PSO-RITE to a different position on
your left pec. Perform the same movements as
step 1 and 2.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 TRAP | PSO-RITE

STEP 1
Lay on your left side and position your PSO-RITE
perpendicular to your upper back. Lean back
slowly and apply pressure to your trap.

STEP 2
Move your arm around in different directions
forward and backward.

STEP 3
Reach as high over your head as possible.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 ROTATOR CUFF | PSO-RITE

STEP 1
Lay on your stomach and place the peak of your
PSO-RITE just below your armpit.

STEP 2
Place your PSO-RITE on top of a yoga block. This
gives you more leverage on your shoulder. Move
your arm inward.

STEP 3
Move your arm outward with your palm up.
When you find a spot, stop and focus on your
breathing.

STEP 4
Lay on your left side and lift your shoulder off
the ground high enough to slide your PSO-RITE
underneath your rotator cuff. Let your arm go
forward.

STEP 5
Sit in 90/90 and place the peak of your PSO-
RITE on the inside of your calf below your shin.
Point and pull your toe back toward your shin.
Move the peak up and down your shin.
TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. If there is too much discomfort in an area try
massaging on a bed or chair. Stay in a position between 5 - 60 sec depending on the issue. Listen to your body and don’t overdo it.

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 NECK | PSO-RITE

STEP 1
Lay flat on your back and lift your head high
enough to slide your PSO-RITE underneath your
neck. Shift your head side to side.

STEP 2
Rotate over onto your right side and search for
tender spots by looking up, down, left and right.

STEP 3
Shift your PSO-RITE aligning the peaks on your
neck. Treating it like a pillow.

STEP 4
Lean back to find more tender spots on your
neck.

STEP 5
Place your PSO-RITE on its side longways. Using
the edge of your PSO-RITE will allow you to have
a more precise surface to massage your neck.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 JAW | PSO-RITE

STEP 1
Lay on your left side and place your PSO-RITE on
your right jaw.

STEP 2
Move your head slowly around the peak to find
the tender area. Once you find a tender spot,
slowly open your mouth and close your mouth.

SCALP | PSO-RITE

STEP 1
Move your PSO-RITE just above your ear and
slowly slide your head up and down the peak of
the PSO-RITE.

STEP 2
Lay flat on your stomach and place your head
between the peaks of your PSO-RITE. If your
head is too small just press up against one peak
at a time and slowly move your head left, right,
up and down.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 CHAIR - PSOAS | PSO-RITE

STEP 1
Place your PSO-RITE on your chair, bench,
bed, countertop or sofa. This will allow you to
get into your psoas in a different angle and
pressure.

STEP 2
Perform a straight leg raise to help activate
your glute and dynamically massage your
midsection and psoas. Switch sides.

STEP 3
Do the same movement as step 2 but bend
your knee and play around with rotating your
thigh in different directions. Perform these
movements 5-10 times and switch sides.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec depending on the
issue. Listen to your body and don’t overdo it.

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 CHAIR - HAMSTRING | PSO-RITE

STEP 1
Sit on your chair with your yoga block and your
PSO-RITE underneath you. Keep your leg bent
and search for a tender area.

STEP 2
Once the tender area is found. Extend your
leg as straight as you can get it. Find a tender
position and stay here for 5-10 breaths. Repeat
5 times.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 CHAIR - LOWER BACK | PSO-RITE

STEP 1
Find a chair with a solid back. Place your PSO-
RITE on your lower back.

STEP 2
Lean to your left side slowly, maintaining a
straight back.

STEP 3
Lean to your right side slowly.

STEP 4
Place your hands behind your head and arch
back while maintaining deep breathing.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec depending on the
issue. Listen to your body and don’t overdo it.

H O W- T O M A N UAL | 43 | PSO- RI TE .COM

 CHAIR - MID BACK | PSO-RITE

STEP 1
Place your PSO-RITE in the middle part of your
back. Lean to your left side slowly, maintaining
a straight back.

STEP 2
Lean to your right side slowly.

STEP 3
Place your hands behind your head and arch
back.

STEP 4
Cross your arms and crunch forward as far as
you can maintaining deep breathing.

TIP
During your massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec depending on the
issue. Listen to your body and don’t overdo it.

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 LOWER BACK | PSO-SPINE

STEP 1
Sit in front of your PSO-SPINE with it touching
your lower back. Peaks are aligned on your
muscles and not on your bones.

STEP 2
Lay back slowly with the support of your hands,
forearms and elbows.

STEP 3
Lay completely flat with your glutes off the
ground an inch and your arms overhead.

STEP 4
Lift your hips and change the position of your
arms to feel more pressure in the mid part of
your back.

STEP 5
Give yourself a hug and slowly roll up and down
maintaining deep breathing and a comfortable
pressure.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. If there is too much discomfort in an area try massaging
on a bed, chair or softer surface. Stay in a position between 5 - 60 sec depending on the issue. Listen to your body and don’t overdo it.

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 MID BACK | PSO-SPINE

STEP 1
Position your PSO-SPINE a hands length away
from your lower back. Peaks are aligned on your
muscles and not on your bones.

STEP 2
Lay back slowly with the support of your hands,
forearms and elbows.

STEP 3
Lay completely flat with your glutes on the
ground and your arms at your side.

STEP 4
Lift your hips and change the position of your
arms to feel more pressure in the mid part of
your back.

STEP 5
Give yourself a hug and slowly roll up and down
maintaining deep breathing and a comfortable
pressure.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. If there is too much discomfort in an area try massaging
on a bed, chair or softer surface. Stay in a position between 5 - 60 sec depending on the issue. Listen to your body and don’t overdo it.

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 UPPER BACK | PSO-SPINE

STEP 1
Position your PSO-SPINE 2 feet from your lower
back. Peaks are aligned on your muscles and
not on your bones.

STEP 2
Lay back slowly with the support of your hands,
forearms and elbows.

STEP 3
Lay completely flat with your glutes on the
ground and arms overhead.

STEP 4
Lift your hips and change the position of your
arms to feel more pressure in the upper part of
your back.

STEP 5
Give yourself a hug and slowly roll up and down
maintaining deep breathing and a comfortable
pressure.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. If there is too much discomfort in an area try massaging
on a bed, chair or softer surface. Stay in a position between 5 - 60 sec depending on the issue. Listen to your body and don’t overdo it.

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 HIPS / GLUTES | PSO-SPINE

STEP 1
Position yourself in a kneeling side plank. Lift
your hips off the ground. Place the peaks on
your muscles below your pelvis ridge and not on
your bone.

STEP 2
Perform a butterfly movement with your leg.
Bring your knee to the your other knee and
repeat 5 more times. Switch sides.

STEP 3
Bring your leg as far back as you can. Move
slowly and breathe deep. If you find a tender
position stop and breathe through it. Switch
sides.

STEP 4
Bring your knee as far up to your chest as you
can. Slowly moving your leg and stopping on
tender spots and breathing through it.

STEP 5
Move your opposite leg toward your chest
that is not on the Pso-Spine. Rotate your knee
outwardly. This will apply a different type of
pressure to your glute on the Pso-Spine. Switch
sides.
TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. If there is too much discomfort in an area try
massaging on a bed or wall. Stay in a position between 5 - 60 sec depending on the issue. Listen to your body and don’t overdo it.

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 LATS | PSO-SPINE

STEP 1
Lay on your side. Place the peaks along your
muscles below your shoulder long ways. Move
your arm all the way to your thigh and back
over your head.

STEP 2
Turn your PSO-SPINE perpendicular to your
body just below your shoulder. Roll forward and
backward searching for those tender areas.
Move your arm above your head. Throughout
this movement if you find a tender spot breathe
through it.

STEP 3
Switch sides and repeat the process while going
slow and maintaining a comfortable pressure.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. If there is too much discomfort in an area try
massaging on a bed or wall. Stay in a position between 5 - 60 sec depending on the issue. Listen to your body and don’t overdo it.

H O W- T O M A N UAL | 49 | PSO- RI TE .COM

 THIGH - INNER / OUTER / TOP | PSO-SPINE

STEP 1
Lay on your stomach. Place the peaks long ways
to the top of your thigh muscles.

STEP 2
Turn your PSO-SPINE perpendicular to the side
of your thigh. Roll side to side searching for
those tender areas.

STEP 3
Place your PSO-SPINE on your inner thigh just
inside your knee. Try and straighten your leg
slowly.

STEP 4
Place your PSO-SPINE long ways on the outer
part of your thigh. Roll left and right. Switch
sides and repeat the process.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. If there is too much discomfort in an area try massaging
on a bed or use the PSO-MINI. Stay in a position between 5 - 60 sec depending on the issue. Listen to your body and don’t overdo it.

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 CALVES | PSO-SPINE

STEP 1
Sit on the ground. Place your PSO-SPINE on top
of a yoga block or 3” thick book. Position the
peaks perpendicular to your upper calf.

STEP 2
Place your PSO-SPINE perpendicular on the mid
part of your calf. Slowly roll side to side and
roll your ankle around in a clockwise or counter
clockwise motion. When you find a tender
position stop and breathe deep 10 times. Slowly
move to a new position.

STEP 3
Place your PSO-SPINE perpendicular on the
lower part of your calf. Roll side to side and
roll your ankle around in a clockwise or counter
clockwise motion. When you find a tender
position stop and breathe deep 10 times. Slowly
move to a new position. Repeat up and down
your calf keeping in mind not to overdo it.

STEP 4
Turn your PSO-SPINE perpendicular to your calf.
Roll forward and backward searching for those
tender areas. Slowly move to a new position.
Repeat up and down the outside part of your
calf keeping in mind not to overdo it.

STEP 5
Switch sides and repeat the process while going
slow and maintaining a comfortable pressure.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. If there is too much discomfort in an area try massaging
on a bed or use the PSO-MINI. Stay in a position between 5 - 60 sec depending on the issue. Listen to your body and don’t overdo it

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 FEET STANDING | PSO-SPINE

STEP 1
Place the peaks perpendicular to the muscles on
your feet.

STEP 2
Slowly apply pressure while moving your toes
up and down. When you find a position that is
tender stop and breathe deep 10 times. Slowly
move to a new position. Apply pressure that is
around a 5 out of 10.

STEP 3
Once the pressure has been applied make a
twisting motion with your ankle left and right.

STEP 4
Switch sides and repeat the process while going
slow and maintaining a comfortable pressure.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. If there is too much discomfort in an area try
massaging on a bed or wall. Stay in a position between 5 - 60 sec depending on the issue. Listen to your body and don’t overdo it.

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 CHAIR - BACK | PSO-SPINE

STEP 1
Sit down in a chair and place your PSO-SPINE
on the back of your chair and lean back slowly
making sure the peaks are on your muscles and
not on your bones.

STEP 2
Slowly shift to the left and when you find a
position that is tender stop. Breathe deep 10
times. Slowly move to a new position.

STEP 3
Slowly shift to the right and when you find a
position that is tender stop. Breathe deep 10
times. Slowly move to a new position.

STEP 4
Crouch forward slowly searching for these
tender spots. Once you found this area maintain
a comfortable pressure and breathe deep 10
times. Slowly move to a new position and make
sure you don’t overdo it.

STEP 5
Now arch backward with your arms behind your
head. When you find a position that is tender
stop and breathe deep 10 times. Slowly move to
a new position.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. If there is too much discomfort in an area try massaging
on a bed or use the PSO-MINI. Stay in a position between 5 - 60 sec depending on the issue. Listen to your body and don’t overdo it.

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 CHAIR - BOOTY | PSO-SPINE

STEP 1
Slowly sit down on top and shift your weight
side to side. When you find a position that is
tender stop and breathe deep 10 times. Slowly
move to a new position.

STEP 2
Pick up your knee toward your chest searching
for that tender area. Once you found the spot,
hold your knee there until you feel your muscle
start to melt. Breathe deep 10 times while
maintaining consistent pressure. Now stand up,
shake it out and test how you feel. Switch sides.

STEP 3
Pick up your knee and move it in and out
searching for the tender area. Once you found
that spot hold your knee there until you feel
your muscle start to melt. Breathe deep 10
times while maintaining consistent pressure.
Now stand up, shake it out and test how you
feel. Switch sides.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. If there is too much discomfort in an area try massaging
on a bed or use the PSO-MINI. Stay in a position between 5 - 60 sec depending on the issue. Listen to your body and don’t overdo it.

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 CHAIR - HAMSTRING | PSO-SPINE

STEP 1
Slowly sit down on your chair and place the
PSO-SPINE perpendicular to your hamstring.
Shift your weight side to side searching for a
tender spot.

STEP 2
Once you found the tender area straighten your
leg as high as you can go. Once you have found
that end range hold this position and breathe
5 to 10 times. Now stand up and shake it out.
Switch sides and repeat the process.

STEP 3
Stand up and shift your PSO-SPINE long ways
on your hamstring. Apply pressure to your thigh
and roll left and right on the peaks.

STEP 4
Slowly straighten your leg searching for that
tender spot. Once you have found this end
range maintain a comfortable pressure and
breathe 5 to 10 times. Now stand up, shake it
out and switch legs.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. If there is too much discomfort in an area try massaging
on a bed or use the PSO-MINI. Stay in a position between 5 - 60 sec depending on the issue. Listen to your body and don’t overdo it.

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 CHAIR - FEET | PSO-SPINE

STEP 1
Place the peaks on the ground in front of your
chair. Place the peaks parallel to your chair.

STEP 2
Slowly apply pressure while moving your toes
up and down. When you find a position that is
tender stop and breathe deep 10 times. Slowly
move to a new position.

STEP 3
Apply pressure that is around a 5 out of 10.

STEP 4
While applying pressure twist your ankle left
and right.

STEP 5
Switch sides and repeat the process.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. If there is too much discomfort in an area place a
towel over top of the peaks. Stay in a position between 5 - 60 sec depending on the issue. Listen to your body and don’t overdo it.

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 NECK | PSO-MINI

STEP 1
Place your PSO-MINI on a yoga block or a 3”
thick book. Lay on your back, lift your neck up
and slide the block under your head.

STEP 2
Move your head left and right. Stop on the
tender spot and breathe 5 - 10 times.

STEP 3
Move your head up and down.

STEP 4
While standing, massage the back part of your
neck. Press into the tender area and look right
and left.

STEP 5
While standing, massage the front of your neck.
While pressing into your neck look up and down
to find the tender spot.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 JAW | PSO-MINI

STEP 1
Lightly massage your jaw to warm up your
muscles. Massage your entire jaw searching for
tender areas.

STEP 2
Once you find a tender spot, keep pressure and
move your jaw open and close.

SCALP | PSO-MINI

STEP 1
Hold your PSO-MINI in the palm of your hand.
Massage the side of your head.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 TRAPS | PSO-MINI

STEP 1
While standing, place two fingers on the back
side of your PSO-MINI. Reach over your shoulder
and press lightly into your trap.

STEP 2
If you can, reach further down your back to
reach the lower part of your trap.

STEP 3
Lay on your back and lift your shoulder up
slightly to slide your PSO-MINI under your trap.
Hold your PSO-MINI with your hand so it doesn’t
slide out.

STEP 4
Lift your hips up to the desired height
depending on the pressure you need. Higher the
hips more pressure.

STEP 5
Once you have the hip height you desire, move
your arm like a snow angel or straight to the
ceiling. Switch sides.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 CHEST | PSO-MINI

STEP 1
Warm up your chest muscles by placing your
PSO-MINI in the palm of your hand and massage
your entire chest.

STEP 2
Change the grip on your PSO-MINI and place two
fingers on the backside. Now trace your chest.

STEP 3
Once you find the tender spot, keep pressure
and breathe.

STEP 4
Once you get to your armpit, hook your PSO-
MINI under your pec to reach your pec minor
and pull towards your centerline five times. This
will help warm up the outside of your pec.

STEP 5
After the 5th pull hold your PSO-MINI in your
armpit. You can hold this and breathe or raise
your arm up over your head and back down.
Switch sides.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 SHOULDERS / ROTATOR CUFF | PSO-MINI

STEP 1
Lay on your back and lift your shoulder off the
ground and slide your PSO-MINI under your
shoulder.

STEP 2
Slowly press onto your PSO-MINI. Keep your
elbow at 90 degrees and rotate forward. Go
slow and focus on deep breathing.

STEP 3
Slowly go backward. Keep the pressure at 5 out
of 10.

STEP 4
While standing, place two fingers on the
backside of your PSO-MINI. Massage the front,
outside and back of your shoulder.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 TRICEPS / BICEPS | PSO-MINI

STEP 1
Reach around your tricep and apply pressure
with your arm straight.

STEP 2
Maintaining pressure, bend your elbow like you
are doing a curl.

STEP 3
Place your PSO-MINI in the palm of your hand.
Apply pressure when your elbow is bent.

STEP 4
Maintaining pressure on your bicep and extend
your elbow.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 LATS | PSO-MINI

STEP 1
Place two fingers on the backside of your PSO-
MINI.

STEP 2
Reach around your side and apply pressure to
your lats with your other arm across your body.

STEP 3
Lightly massage up and down your side
searching for tender spots.

STEP 4
Maintaining pressure on your lat where it is
tender, raise your arm overhead slowly focusing
on deep breathing.

STEP 5
Repeat on the other side.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 FOREARM | PSO-MINI

STEP 1
Massage up and down your forearm searching
for a tender spot.

STEP 2
Once you find a tender spot, keep pressure and
move your wrist up.

STEP 3
Move your wrist down.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 HAND | PSO-MINI

STEP 1
Place two fingers on the backside of your PSO-
MINI and massage the area near your thumb.

STEP 2
Once you find a tender spot, keep pressure and
move your thumb towards the palm.

STEP 3
Place your PSO-MINI on the palm of your hand
and press into your palm.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 GLUTES | PSO-MINI

STEP 1
Warm up your glute muscle by placing your
PSO-MINI in the palm of your hand and massage
your entire right glute.

STEP 2
Once you find a tender spot, keep pressure on
your right glute and move your torso to the left.

STEP 3
Search for another area and once you find it
bring your leg behind you.

STEP 4
Search for another area and once you find it
bring your knee toward your chest.

STEP 5
Search for another area and once you find it
bring your knee out to the right.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 TFL | PSO-MINI

STEP 1
Place your PSO-MINI in your right palm long
ways. Holding onto one peak, hinge on your
right side and press into your TFL (to find the
TFL - the muscle that is at the pocket opening
below your pelvis bone).

STEP 2
Once you have applied pressure to your TFL
straighten your torso out.

STEP 3
Place your PSO-MINI in your left palm long ways.
Holding onto one peak, hinge on your left side
and press into your TFL (to find the TFL - the
muscle that is at the pocket opening below your
pelvis bone).

STEP 4
Once you have applied pressure to your TFL
straighten your torso out. Repeat as necessary
on both sides.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 TOP OF QUAD | PSO-MINI

STEP 1
Warm up your quad muscle by placing your PSO-
MINI in the palm of your hand and massage the
top of your right quad.

STEP 2
Once you find a tender spot, keep pressure
and move your ankle to your glute. Repeat as
necessary. Switch sides.

STEP 3
Move your PSO-MINI up your quad and bring
your ankle to your butt. Don’t let your quad go
numb and keep the pressure 5 out of 10.

STEP 4
Lay on the ground face down and place your
PSO-MINI just above your knee.

STEP 5
Apply pressure and bring your ankle to your
butt slowly.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 OUTER QUAD | PSO-MINI

STEP 1
Warm up your quad muscle by placing your
PSO-MINI in the palm of your hand and massage
your side of the right quad.

STEP 2
Once you find a tender spot, keep pressure on
the area and breathe deep 5 times. Now move
to a new spot.

STEP 3
Move your PSO-MINI up your quad massaging
the full surface area of your quad. This can
help with blood full, muscle relief and joint
decompression.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 HAMSTRING | PSO-MINI

STEP 1
Warm up your hamstring muscles by placing
your PSO-MINI in the palm of your hand and
massage up and down your hamstring keeping
your knee bent.

STEP 2
Once you find a tender spot, keep pressure
on it and bring your ankle to your butt and
straighten your leg out. Switch sides.

STEP 3
Sit on your chair and lift your knee up. Place
your PSO-MINI under your hamstring, with your
leg bent.

STEP 4
Apply pressure to the top of your thigh with
your hand and straighten your leg 5 times. Move
your PSO-MINI up and down your hamstring and
repeat the process.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 SHIN | PSO-MINI

STEP 1
Sit on the ground. Place two fingers on the
backside of your PSO-MINI and lightly massage
the area next to your shin, to help warm up your
muscle.

STEP 2
Once you found a tender spot maintain the
pressure while you point your toes away from
you and pull your toes towards your shin.
Repeat this movement 5 times. Afterwards, sit
on your ankles and see how your muscles feel.
Repeat as necessary and don’t overdo it.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 CALF | PSO-MINI

STEP 1
Sit on the ground. Place two fingers on the
backside of your PSO-MINI and lightly massage
the area on the outside of your calf to help
warm up your muscle.

STEP 2
Once you find a tender spot, keep pressure and
move your ankle in circles.

STEP 3
Switch your PSO-MINI to our palm. Go up and
down the backside of your calf.

STEP 4
Once you find a tender spot, keep pressure and
move your ankle in circles.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

H O W- T O M A N UAL | 7 2 | PSO-RI TE .COM

 SCALP | PSO-KEY

STEP 1
Place one finger on the backside of your PSO-
KEY and lightly massage your temple area to
help warm up your muscles.

JAW | PSO-KEY

STEP 1
Place one finger on the backside of your PSO-
KEY. Lightly massage your jaw to warm up your
muscles. Massage your entire jaw searching for
tender areas.

STEP 2
Once you find a tender spot, keep pressure and
move your jaw open and close.

STEP 3
Massage under your jaw. Once you find a tender
spot, keep pressure and move your jaw open
and close.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 NECK | PSO-KEY

STEP 1
Massage the back of your head. Once you find a
tender spot look down.

STEP 2
Move down your neck repeating step 1.

STEP 3
Place one finger on the backside of your PSO-
KEY. Lightly massage the front of your neck to
warm up your muscles.

STEP 4
Once you find a tender spot, keep pressure and
move your head side to side.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 CHEST | PSO-KEY

STEP 1
Place one finger on the backside of your PSO-
KEY. Lightly massage your upper chest to warm
up your muscles.

STEP 2
Once you find a tender spot, keep pressure and
move your head to the opposite side.

STEP 3
Keep your finger on the backside of your PSO-
KEY. Lightly pull your pec muscles toward the
center 5 times.

STEP 4
Once you have warmed up your pec minor, now
pull one more time and hold for 5 deep breaths.
Switch sides.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 FOREARM | PSO-KEY

STEP 1
Place one finger on the backside of your PSO-
KEY and press the peaks into your forearm.
Massage up and down your forearm searching
for a tender spot.

STEP 2
Once you find a tender spot, keep pressure and
move your wrist up.

STEP 3
Move your wrist down. Repeat this up and down
your forearm.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 HAND | PSO-KEY

STEP 1
Place one finger on the backside of your PSO-
KEY and massage the area near your thumb.

STEP 2
Once you find a tender spot, keep pressure and
move your thumb towards your palm.

STEP 3
Keeping one finger on the backside of your PSO-
KEY, press into your palm. Keep your fingers
straight once you apply pressure and make a
small fist. Repeat as necessary.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 SITTING QUAD | PSO-STICK

STEP 1
While sitting on a chair or the ground. Bend your
leg to help keep your quad relaxed. Roll up and
down your quad searching for tender areas.

STEP 2
While keeping your left leg bent, press into your
inner thigh. Start rolling closer to your waist
and work your way to your knee. Go slow and
stop on tender spots.

STEP 3
While keeping your leg straight and relaxed.
Go up and down the full length of your quad.
When you find a tender area stop there, apply
pressures. Move to a new area.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 STANDING QUAD | PSO-STICK

STEP 1
In order to relax your inner quad, place your
foot on a step. Roll up and down your inner
quad searching for tender areas.

STEP 2
While keeping your left leg bent. Start pressing
into your muscles close to your waist and work
your way down to the top of your knee. Go slow
and stop on tender spots.

STEP 3
While keeping your leg straight, hinge over
slightly to help relax your quad. Starting near
your waist massage down toward the top of
your knee. Move to a new area.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 BUTT | PSO-STICK

STEP 1
While standing, place the roller under your
glute. Roll up and down your glute searching for
tender areas.

HAMSTRING | PSO-STICK

STEP 1
While sitting on the ground or in a chair.
Keeping your leg bent, bring your knee to
your chest. Roll up and down your hamstring
searching for tender areas.

STEP 2
Place your foot on a step or balance on the
opposite leg. Bring your bent knee toward
your chest. Roll up and down your hamstring
searching for tender areas.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 TRAP | PSO-STICK

STEP 1
While standing or sitting, place the PSO-STICK
along your back between your spine and
shoulder blade. Roll side to side searching for
tender areas.

NECK | PSO-STICK

STEP 1
While standing or sitting, place the PSO-STICK
on the side of your neck. Slowly roll up and
down your neck. When you find a tender area
stop and apply pressure. Move your head up,
down, left and right. This will help the muscle
relax.

STEP 2
Place the PSO-STICK behind your head on the
upper part of your neck. Gently apply pressure
while you massage up and down your neck.
Avoid pressing into the bone.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 SITTING CALF | PSO-STICK

STEP 1
While sitting on a chair or the ground. Bend
your knee keeping your calf relaxed. Roll up and
down your calf searching for tender areas.

STEP 2
Keep your ankle relaxed and slowly go up and
down your shin muscle.

STEP 3
Start at the top of your calf and work your way
down slowly. Stopping on tender spots and
breathing deep. To make these positions more
aggressive pull your toe to your shin while
massaging these areas.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 STANDING CALF | PSO-STICK

STEP 1
While standing apply more weight to your
nonworking leg. Apply pressure at the top of
your calf near your shin bone. Work your way
down and up slowly along your shin. Avoiding
the bone.

STEP 2
When massaging the outside part of your calf
go slow and avoid any tingling feeling. This is a
nerve and you don’t want to aggravate it.

STEP 3
Start at the top of your calf and work your
way down to the top of your shoe. Applying
pressure slowly come back up toward your
knee. Stopping on tender spots and making
sure to breathe deep.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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 TRICEP | PSO-STICK

STEP 1
While kneeling, place the PSO-STICK on your
thigh. Roll up and down your tricep searching
for tender areas.

FOREARM | PSO-STICK

STEP 1
While sitting in a chair or on the ground, place
the PSO-STICK on your thigh. Roll up and down
your forearm searching for tender areas on the
front and back side of your arm. Repeat up and
down your arm.

TIP
During the massage focus on deep breathing. Find pressures you are comfortable with. Stay in a position between 5 - 60 sec
depending on the issue. Listen to your body and don’t overdo it.

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