Learn – Muscle Releases and Stretches
Why Muscle Releases may work better for you than stretches
Ever had a muscle that feels tight no matter how much you stretch it? You’re not alone. Many new clients tell us things like: “I stretch my hammy all the time, but it never loosens up.”
Here’s why:
Some muscles carry “knots” or trigger points – tight spots within the muscle that stretching alone can’t release.
These trigger points respond better to muscle releases – applying gentle, sustained pressure with a ball, foam roller, or massage for around 90 seconds.
If nerve irritation is driving the tightness, stretching may actually make things worse. In those cases, releases can help – but the nerves need to be checked by a physiotherapist first.
So, when do you stretch, and when do you release?
Stretching works best if the whole muscle group is tight, and there’s no nerve involvement. Hold for at least 60 seconds with proper technique.
Releases work best if you can feel specific “ropey” or knotty areas. Apply pressure to 2–3 spots per muscle for 90 seconds each.
If you’re not sure which applies to you, that’s where a Barefoot Physiotherapist can help. We’ll test whether nerves are involved and show you exactly what your body needs.
Benefits of keeping your
muscles happy —
Relaxed muscles at rest feel better
Prevent injuries before they start
Maintain mobility and full range of motion
Build strength through the whole muscle range
Recover faster after activity
Reduce soreness and stiffness
Support your nerves and joints
Improve sports performance
Even help reduce headaches
And Happy muscles = a happier body.
When and how —
Practising muscle releases or stretches every day is ideal.
Aim for at least 10 minutes daily on the areas that make the biggest difference for your body.
If you have multiple tight areas, have had a big day at work, or are training at a high level, aim for 20–30 minutes.
Not sure which areas need attention? A Barefoot Physiotherapist can do a full head-to-toe assessment to pinpoint where to focus for your body.
A few important tips:
Mild discomfort during a release is normal, but it should stop as soon as you release the pressure. If it doesn’t, check in with your physiotherapist.
Remember to breathe deeply in and out – it helps relax the muscle contraction and speeds up the releasing effect.
Pay attention to your position and posture. Your brain will often take the “easy way” by shifting into a position with less resistance – but this won’t give you the stretch or release you’re after. Technique matters.
For best results, follow the posture notes and photo examples provided with each stretch or release.
Homework that fits your life
At Barefoot, we know that not everyone has the same time, energy, or routine. That’s why your “homework” is always matched to you — your goals, your schedule, and your capacity on any given day.
Some clients love a full program. Others need one or two simple strategies they can fit in between meetings, school pick-ups, or training sessions. Both are valid, and both can make a big difference
Posterior Leg / Lower Leg / Foot
Hamstring stretch
- Find a chair or step to rest your foot on. Keep a slight bend in the knee.
- Stand tall lean forward from your hips keeping your back straight and a slight bend in your knee.
- You should feel the stretch in the back of your thigh, not the back of your knee.
- Breathe in and out slowly and see if you can stretch further forward through the 60 seconds that you hold the stretch.
- Repeat on the other side.
Hamstring release with ball
- Find a hard surface to sit on and a firm ball.
- Place the ball under the leg so the thigh and hamstring muscle is resting on it. The muscle bellies of the hamstring sit on the outside and inside of the thigh rather than in the middle.
- Find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- You can bend/extend your leg at the same time but don’t fully straighten it
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
Calf stretch
- Find a bench or wall to support yourself and push against.
- Place the leg that you are stretching behind you. Ensure the toes are pointing forward, your heel is flat on the ground and your knee is straight.
- Lean forward onto the forward leg as you push back into the behind leg.
- You should feel the stretch in the lower leg anywhere from your knee to your ankle.
- Hold for 60 seconds whilst breathing slowly and repeat on the other side.
Calf release: Fingers / Thumb
- You can massage points in your calf using your fingers and thumbs.
- Sit with your leg crossed on top of the other leg to get access to the inside bulk of the muscle. With your fingers and thumbs, feel around the muscle for ‘knots’ or ‘ropey bands’ to release. You can use moisturizing cream to make it easier to rub on the skin (if the cream is suitable for your skin type).
- If you are unable to get into this position, or the part of your calf that is tight is not in that area, there are other options to release your calf.
- Hold each spot for 90seconds
- You can move your foot up and down at the same time
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
Soleus stretch
- Find a bench or wall to support yourself.
- Place the leg that you are stretching behind you. Ensure the toes are pointing forward, your heel is flat on the ground and your knee is bent.
- Lean forward onto the forward leg as you push back into the behind leg.
- You should feel the stretch in the lower leg anywhere from your knee to your ankle.
- Hold for 60 seconds whilst breathing slowly and repeat on the other side.
Calf release: Lying down
- Lay down with one knee bent up and the other calf muscle resting on that knee
- Find a spot in the muscle where the knee feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- You can move your foot up and down at the same time
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
- You can focus on the inside or outside of the calf muscle
Calf release: On ground with ball
- On the ground, rest your calf on the ball.
- To add more pressure you can place your other leg on top of the leg getting massaged.
- Find a spot in the muscle where the foam roller feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- You can move the foot of the massage leg up and down at the same time
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
- You can focus on the inside or outside of the calf muscle by changing the position of the leg.
Tibialis anterior and Peroneal muscle release
- You can self massage points in your lower leg using your fingers and thumbs.
- The figure on the left is showing release of Tibialis Anterior. This muscle is just on the outside of your shin bone.
- The figure on the right is showing release of Peroneals. These muscles are on the outer side of your leg.
- Find the tight ropey spots in the muscle. You can hold the pressure at each point, or use lotion to massage along the muscle.
- Ideally find 3 spots per muscle to release.
Foot release with ball
- This can be done in sitting or standing.
- Place ball under foot and gently roll into tight spots.
- You can also scrunch or spread the toes while holding the pressure still.
Thigh
Quad stretch
- Stand near the wall or a bench to balance yourself.
- Lift one leg up behind you and grab hold of your foot. If you cannot reach your foot, use a towel to wrap around your foot and keep hold of it.
- Keep your knees next to each other. Stand tall through your back, push your hips forward by contracting your glute muscles at the back.
- You should feel the stretch through the front of the thigh, anywhere from your hip to your knee. If the sensation is really strong in the knee alone, stop the stretch.
- Hold for 60 seconds whilst breathing slowly. Then repeat on the other side.
Outer Quad Release: Ball
- You can massage points in your outer quad using a ball
- Sit with your legs relaxed in front
- Run the ball along the outer thigh muscle with pressure. Aim to find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
Outer Quad Release: Foam Roller
- On the ground, rest your outer thigh on the foam roller. Lean on your elbow of the same side. You can place your other hand on the ground for balance also.
- To add more pressure you can place your other leg on top, otherwise you can rest the other leg in front for a third balance point
- Find a spot in the muscle where the foam roller feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
- You can focus on different parts of the muscle by leaning forwards or back
Outer Quad Release: On ground with ball
- Lie on your side with ball under the side of your leg.
- Aim to find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
Outer Quad Release: On wall with ball
- You can massage points in your outer quad leaning up against the wall with a ball
- Aim to find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
Mid Quad Release: Foam Roller
- On the ground, rest the front/middle of your thigh on the foam roller. Lean on your elbows and other knee.
- Roll up and down slowly transferring weight from your arms to legs
- Find a spot in the muscle where the foam roller feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Bend your knee up and down whilst staying on the spot
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
Mid Quad Release: On ground with ball
- Lying on your stomach on the ground with ball under your thigh.
- Aim to find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
- You may like to prop yourself on your elbows or lie your your belly flat on the ground.
Adductor Release: Sitting self massage
- You can massage points in your adductor (inner thigh) using your hands (with or without cream).
- Aim to find a spot in the muscle where your fingers feel like they are pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds if possible. The Adductors can respond better to massage with cream instead of holding one spot.
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
Adductor Stretch
- Standing with your feet wide apart, keep the leg you are stretching straight and bend the other knee.
- Feeling the stretch along your adductor (inside of leg).
- Hold for 60seconds and repeat on the other side.
- You may like to try with your torso upright, or leaning forward with hands resting on your thigh.
Hip
Glute Release & Stretch
- Lay on the floor with your knees bent up. Place a firm ball on the glute muscle. This muscle runs from the top of your pelvis at the back, around to the side of your hip and down to your buttock
- Aim to find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
- To increase the stretch, put the foot of the same leg on top of the other knee. You can also push the knee of the stretching leg away from your body or pull in towards your body.
- If this release on the ground is too uncomfortable you can also do the release on the wall
TFL release: Ball
- The TFL muscle is more towards the front of where you would work on your glutes. Find your hip bone sticking out at the front. Now feel the fleshy muscle to the outside of the bone. This is where your TFL is located. Place the ball on that spot and roll onto the ball. You should be half on your side, half on your front.
- Find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
- If this release on the ground is too uncomfortable you can also do the release on the wall
Iliacus: Thumb
- You can release your iliacus muscle using your thumb
- Sit with your legs relaxed in front. Find your pelvis bone that sticks out in front. Tuck your thumb on the inside of this bone and push back and down. (You will need your Physiotherapist to show you how to do this).
- Find a spot in the muscle where your thumb feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
Iliacus: Lying Down
- You can release your iliacus muscle using your thumb
- Lay on the floor with your knees bent up. Find your pelvis bone that sticks out in front. Tuck your thumb on the inside of this bone and push back and down. (You will need your Physiotherapist to show you how to do this).
- Find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- You can bend/extend your leg at the same time
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
Hip Flexor Stretch
- Standing near a bench or wall for balance.
- Stand in a small lunge with the leg you are wanting to stretch at the back.
- Keep a small bend in both knees.
- Tuck your hips under by squeezing your glute muscles and shift slightly into the front leg.
- You should feel a stretch across the front of your hip.
- To increase this stretch you can reach the same arm as back leg to the ceiling or add a side bend away from the back leg. You may feel the stretch moving up into your belly.
- Hold for 60 seconds while breathing slowly. Repeat on the other side.
Hip rotator release: Ball
- Lay on the floor with your knees bent up. Place a firm ball on the lower part of the buttock (lower than where you work on the glutes)
- Aim to find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (4-5mins per muscle total)
- To increase the stretch, put the foot of the same leg on top of the other knee. You can also push your knee away or pull it closer to increase the release.
Thoracic / Ribs / Low Back
Rib opening stretch
- Lay over a few pillows or cushions to stretch out the ribs on the side that is facing the ceiling
- Keep your knees slightly bent and together. If it is comfortable, stretch your arm up and over your head and let it relax there.
- Your Physiotherapist may have asked you to put a heat pack on your ribs
- Hold this position for 5 breaths (or however long your physio has recommended)
Bow & Arrow Stretch
- Lay in bed or on the ground.
- Bend your knees and hips up to 90 degrees. Place your arms together and outstretched in front.
- Bend your top arm and rotate your body away from the arm still outstretched. Breathe out.
- Breathe in as you rotate back to the starting position
- Repeat back and forward at a slow or medium pace x 10 each side.
- This can be performed in sitting as well.
Thoracic Bakballs
- Place a set of Bakballs under your upper/mid back. Bend your knees up with feet on the ground.
- Find 3-4 different parts of your upper/mid back to release with this stretch. Your Physiotherapist can help you find the most effective part for you.
- You can place a low pillow under your head if needed/more comfortable
- Option 1: Fold your arms across your chest and lean back. Breath in and out x 10.
- Option 2: Take your arms up and over your head whilst breathing larger breaths than usual. Repeat x 10. Also, try alternating arms x 10. Find 3-4 different parts of your upper back to release with this stretch.
Thoracic Muscle release – ball on wall
- Lean up against wall with ball on one side of spine.
- Gently lean in to tight spots.
- You can also gently go up and down massaging the muscles next to the spine.
Lat stretch: On ground
- Start in full fold on floor with arms out in front.
- Work your arms across to open up one side of your ribs.
- You should feel the stretch going up the outside of the shoulder blade and into the armpit.
- Hold for 60 seconds each side.
Lat Stretch: Standing or on door frame
- Standing: with one arm reaching overhead, lean the body over to the side.
- You can use the underneath hand on the hip or thigh to help support the body weight.
- Hold for 60 seconds whilst breathing slowly.
- In a doorframe: holding onto the doorframe, standing approx. 45* to the side with body facing into the door frame.
- Bend the knees and pull back, letting the body lean forward. You should feel the stretch through the side of the ribs and into the armpit.
- To increase the stretch, shift more of the pull into the side of the ribs and torso.
- Hold for 60 seconds whilst breathing slowly.
Lat release
- Your physio will have taught you how to find this muscle to release.
- Pinch your lat between your thumb and fingers.
- Hold for up to 90seconds.
- Ideally find 3 or more spots in the muscle to release.
QL release
- Your physio will have taught you how to find this muscle to release.
- This muscle runs from the bottom of your ribcage, along your lower back vertebrae and attaches to the top of your pelvis. The edge of this muscle lies roughly halfway between your spine and side of your waist. Once you have found the edge you can shift the ball slightly to find the best spot for you. You can find 2-3 spots along this muscle shifting the ball higher or lower.
- Lying position: on your side with ball into side of muscle.
- Hold for up to 90seconds.
- Standing position: leaning up against wall almost perpendicular to wall with ball into side of muscle.
- Hold for up to 90 second.
QL stretch
- Start by standing with the feet wide apart, you can have a wall or bench nearby if you need it for balance.
- Lean over towards one side, aiming to have a curve in the torso. You can use the underneath hand on the hip or thigh for support.
- To increase the stretch, push the hip away further or reach the top arm overhead.
- Hold for 60 seconds whilst breathing slowly.
Arm
Bicep Release
- Sit with your arm relaxed and supported.
- Rub with your thumb or fingers on the bicep muscle. Try to find a spot in the muscle where your thumb feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds.
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
- Make sure to feel through the whole muscle as shown in the images, not just the mid portion.
- You may prefer to massage the bicep muscle with lotion, making longer strokes along the muscle for 3-5 mins.
Tricep Self Release
- Sit with your arm relaxed
- Squeeze & rub with your thumb & fingers on the tricep muscle at the back of the arm.
- Try to find a spot in the muscle where your thumb & fingers feel like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (3-5mins per muscle total)
Forearm Extensors Release
- Sit with your arm resting on a table or some cushions.
- Rub with your thumb or fingers on the forearm muscle. Try to find a spot in the muscle where your thumb feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (3-5mins per muscle total)
- You may prefer to massage the forearm muscles with lotion, making longer strokes along the muscle for 3-5min.
Tricep: On bar
- Stand or kneel resting the back of your arm on a bar (at the gym or a broomstick at home. You could even try using a roller)
- Roll up and down the length of the muscle aiming to find a spot in the muscle where your bar feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
Shoulder
Infraspinatus Release: Ball
- The muscle you are aiming for is on the back of the shoulder blade. Bring one of your arms across your body, and place the ball on the back of that shoulder blade. Lean up against a wall to push the ball into this muscle.
- Roll the ball on the wall pushing into the muscle. Try to find a spot in the muscle where your ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
- It is common to feel pressure pain referring to the front of your shoulder. This should go away once you stop the release.
Pec Release: Ball
- You can release your pec using a ball on the wall. The pec muscle runs from the sternum in your chest out to your shoulder. It is commonly tight as it gets closer to your shoulder.
- Placing the ball on the edge of a wall or doorframe, lean the chest into the ball making sure your head and face have room to be in a comfortable position.
- Aim to find a spot in the muscle where the ball feels like it is pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
Subscap: Self-Release
The subscapularis muscle sits on the underside of your shoulder blade. The best access to the muscle is through the armpit. It is easiest to use the thumbs or fingers of your opposite hand. IT IS BEST TO BE SHOWN BY YOUR PHYSIOTHERAPIST BEFORE PRACTICING THIS ON YOUR OWN
- To locate the muscle you need to push straight back into the shoulder blade (not up). It is very important to not push firmly up into your armpit as there are blood vessels and nerves travelling down into your arm. If you feel numbness or tingling in your arm please cease doing this release and check with your Physiotherapist
- Aim to find a spot in the muscle where your thumbs/fingers feel like they are pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
Deltoid Self Release: Fingers
- You can release your Delt using your fingers in sitting. There are 3 sections of the Deltoid – anterior, middle and posterior.
- Move your fingers around the Deltoid muscle with pressure. Aim to find a spot in the muscle where your fingers feel like they are pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 90 seconds
- Aim to find 2-3 spots per muscle group (minimum 3-5mins per muscle total)
Jaw and Neck
Jaw Self-Release: Hand Outside
- There are 2 major muscle groups in the jaw that you can self release. Get your Physiotherapist to show you how to do this yourself
- Using your finger/s, move around the jaw muscles near where the jaw opens in front of the ear
- Aim to find a spot in the muscle where your fingers feel like they are pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 30 seconds
- Aim to find 2-3 spots per muscle group (minimum 1-2 mins per muscle total).
- If you are finding it difficult to find this muscle, place your fingers on your cheek and jawline with the middle finger touching your ear. Bite down gently and feel the muscle push out against your fingers.
Jaw Self-Release: Hand Inside
- There are 2 major muscle groups in the jaw that you can self release. Get your Physiotherapist to show you how to do this yourself
- For a more specific release, you can place your thumb on the inside of your mouth and the fingers on the outside. Your thumb is on the outside of your teeth (but inside your mouth) and your mouth is relaxed and closed.
- Squeeze the jaw muscles in between your thumb & fingers.
- Aim to find a spot in the muscle where your fingers feel like they are pushing against resistance (something firm like a “knot” or “band” in the muscle).
- Hold each spot for 30 seconds
- Aim to find 2-3 spots per muscle group (minimum 1-2 mins per muscle total)
Upper Cervical Muscle Release
- Start lying down with a pillow underneath your head so that your head is fully supported.
- Bring your fingertips to the middle of the neck at the spine then walk the fingertips up onto the skull just above the hairline.
- From here start to bring your fingertips out ~1-2cm. As you move your fingers side to side you should feel a spot in the muscle that provides resistance (something firm like a “knot” or a “band”).
- Direct the pressure up towards the eyes and hold for 30-60 seconds.
- You can also move the fingers another 1-2cm out towards the eyes, and repeat here.
- Location of muscles see below:
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