I am a cyclist and after cycling I need to work out those muscles. And this stick works great. It's small, convenient and lightweight. Will fit easily in you gym bag and you're on your way. USAGES: This didn't come with a video or instructions on how to use, but sometimes you simply have to be inventive or really search the internet for what you're look for. I have found multiple usages with this stick. First, if you're looking for a stick to bend with the contour of your body, this is not the stick for you. This massage stick does not bend. Its specialty is the ability to work out the kinks in your muscles. With that said, it works great on the quads, simply have a seat and roll the stick gently on your thigh until the muscle is loosened or to your liking. This particular stick is quite firm so you might have to go gently at first, then gradually add pressure as your body permits. If you are slumped over the computer regularly this works out the kinks in your neck. Simply tilt your head slightly and gently roll with the middle part of the stick on your neck. For those typists and court reporters, this stick can be used on the inside of your arm and wrist. All you do is sit on a chair and place the stick between your legs, and rub/roll your arm against the stick to work out the tension. For the lower part of your back, grab the handles on the stick with both hands and gently roll the stick up and down your back. If you're a runner who needs to release the tension in the calves. Take a seat and grab the stick with both hands, but behind your calf and gently rub up and down and apply push pressure as needed. Last but not least, we can't forget about our feet. During my lifetime, I have had a fallen arch two times and it can be painful. But back then we took a glass bottle, placed it on the floor and rubbed our foot across it, back and forth, cautious not to break the glass. The same technique can be done with this stick, applying the pressure as you choose, without the fear of breaking glass. Now let's talk about the back again, I have used this massage stick on my back, lower and upper, but it is a little awkward because I am bending over to accommodate the stick; therefore, I prefer for my hubby to do it. I lay on the massage table and he gently rolls the stick on my back and I use the stick on his back as well. Now, because this is a firm stick and non-bendable, you must be careful when rolling the stick on another person's back. Your weight is shifted downward onto the stick that is already very firm and quite sniff in the center, so you will need to apply the pressure much lighter than you would on yourself then at first then adjust as the person's body permits. In closing, these are ways that the roller stick as worked for me and I'm sure I'll find other ways to use the stick as well. I would recommend it, but remember to go gently at first and gradually increase the pressure. ~Nicole
