Chase Riner guides you through self-massage techniques to relieve tension, improve mobility, increase range-of-motion and enhance your overall wellness. Throughout this 15-video series, you'll learn the ins-and-outs of how to relieve tension using just your hands, a foam roller and tennis ball.

SELF MASSAGE | Trap Release
Trainer: Chase Riner
Duration: n/a
Equipment: none required
Difficulty: Easy
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Chase guides you through self-massage techniques designed to relieve tension and open up your trapezius muscles.

SELF MASSAGE | SCM Release
Trainer: Chase Riner
Duration: n/a
Equipment: none required
Difficulty: Easy
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Chase guides you through self-massage techniques designed to relieve tension and open up your SCM (sternocleidomastoid muscle).

SELF MASSAGE | Neck Release
Trainer: Chase Riner
Duration: n/a
Equipment: none required
Difficulty: Easy
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Chase guides you through self-massage techniques designed to relieve tension and open up the back of your neck.

SELF MASSAGE | Forearm Release
Trainer: Chase Riner
Duration: n/a
Equipment: none required
Difficulty: Easy
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Chase guides you through self-massage techniques designed to relieve tension and open up the muscles in your forearms.

SELF MASSAGE | Full Arm Release
Trainer: Chase Riner
Duration: n/a
Equipment: none required
Difficulty: Easy
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Chase guides you through self-massage techniques designed to relieve tension and open up the muscles in your forearms, biceps, triceps and shoulders.

SELF MASSAGE | Hand Release
Trainer: Chase Riner
Duration: n/a
Equipment: none required
Difficulty: Easy
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Chase guides you through self-massage techniques designed to relieve tension and open up the muscles in your hands.

SELF MASSAGE | Foot Release
Trainer: Chase Riner
Duration: n/a
Equipment: tennis ball / lacrosse ball / massage peanut
Difficulty: Easy
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Chase guides you through self-massage techniques designed to relieve tension and open up the muscles in your feet.

SELF MASSAGE | Upper Back Release
Trainer: Chase Riner
Duration: n/a
Equipment: foam roller
Difficulty: Easy
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Chase guides you through self-massage techniques, using a foam roller, designed to relieve tension and open up the muscles in your upper back.

SELF MASSAGE | Upper Back Release
Trainer: Chase Riner
Duration: n/a
Equipment: foam roller
Difficulty: Easy
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Chase guides you through self-massage techniques, using a foam roller, designed to relieve tension and open up the muscles in your lower back.

SELF MASSAGE | Glute & Hip Release
Trainer: Chase Riner
Duration: n/a
Equipment: foam roller
Difficulty: Easy
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Chase guides you through self-massage techniques, using a foam roller, designed to relieve tension and open up the muscles in your glutes and hips.

SELF MASSAGE | IT Band Release
Trainer: Chase Riner
Duration: n/a
Equipment: foam roller
Difficulty: Easy
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Chase guides you through self-massage techniques, using a foam roller, designed to relieve tension and open up your IT Band.

SELF MASSAGE | Quad Release
Trainer: Chase Riner
Duration: n/a
Equipment: foam roller
Difficulty: Easy
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Chase guides you through self-massage techniques, using a foam roller, designed to relieve tension and open up the muscles in your quads.

SELF MASSAGE | Hamstring Release
Trainer: Chase Riner
Duration: n/a
Equipment: foam roller
Difficulty: Easy
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Chase guides you through self-massage techniques, using a foam roller, designed to relieve tension and open up the muscles in your hamstrings.

SELF MASSAGE | Calf Release
Trainer: Chase Riner
Duration: n/a
Equipment: foam roller
Difficulty: Easy
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Chase guides you through self-massage techniques, using a foam roller, designed to relieve tension and open up the muscles in your calves.

SELF MASSAGE | Shin Release
Trainer: Chase Riner
Duration: n/a
Equipment: foam roller
Difficulty: Easy
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Chase guides you through self-massage techniques, using a foam roller, designed to relieve tension and open up the muscles in your shins.

EXCLUSIVE #354
Trainer: Sarah Kusch
Duration: 10 min
Equipment: none required
Difficulty: Easy
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Sarah leads you through a lower-body mobility routine. This class works perfectly as a dynamic warm-up or an active cool-down. You'll work through a series movements designed to increase joint mo...

EXCLUSIVE #353
Trainer: Sarah Kusch
Duration: 10 min
Equipment: none required
Difficulty: Easy
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Sarah leads you through an upper-body mobility routine. This class works perfectly as a dynamic warm-up or an active cool-down. You'll work through a series movements designed to increase joint mo...

EXCLUSIVE #346
Trainer: Jeni DelPozo
Duration: 10 min
Equipment: none required
Difficulty: Easy
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Jeni guides you through a quick & efficient stretch designed to stretch and lengthen your lower body. It's perfect for anytime you might be feeling a little stiff, need a midday movement break, ...

EXCLUSIVE #345
Trainer: Jeni DelPozo
Duration: 7 min
Equipment: none required
Difficulty: Easy
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Jeni guides you through a quick & efficient stretch designed to open up and unlock mobility in your shoulders. It's perfect for anytime you might be feeling a little stiff, need a midday movement...

EXCLUSIVE #344
Trainer: Jeni DelPozo
Duration: 7 min
Equipment: none required
Difficulty: Easy
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Jeni guides you through a quick & efficient stretch for your entire back. It's perfect for anytime you might be feeling a little stiff, need a midday movement break, or to use as part of your coo...

WARM-UP
Trainer: Amy Kiser Schemper
Duration: 5 min
Equipment: none required
Difficulty: Easy
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Amy guides you through this extended warm-up designed to ramp up your heart rate, mobilize your joints & heat up your muscles before getting into a more intense workout. This is also perfect as a ...

COOL DOWN
Trainer: Amy Kiser Schemper
Duration: 5 min
Equipment: none required
Difficulty: Easy
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Amy guides you through a quick cool down stretch, designed to lower your heart rate and stretch out after an intense workout. This routine is also perfect if you need a mid-day movement break or ...

EXCLUSIVE #341
Trainer: Jeni DelPozo
Duration: 10 min
Equipment: Foam Roller
Difficulty: Easy
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Jeni leads you through a foam-rolling routine that hits everything from head-to-toe. It's perfect to do before your workouts or anytime you need a quick myofascial release!