Upper Body Techniques

Forearm 

the Pnut under forearm, rolling between elbow and wrist

 the Pnut under bottom of your forearm; hand flexing up the Pnut under bottom of forearm, hand flexing down 

  1. Lay thePnut on a firm surface like a yoga mat or table.
  2. Place your forearm in between groves of thePnut and roll along the length of your arm.
  3. Relax your arm and massage along the length of the muscle
  4. Pause and hold on tender spots

Bicep & Tricep

the Pnut end (point) being massaged into bicep. Arm resting on lap or flat surface  the Pnut underneath your tricep, elbow bent, hand facing up

  1. Grip thePnut in its waist
  2. Press the pointed end and into your bicep
  3. Gently rotate, keeping even pressure
  4. For triceps, start with the Pnut at the top of the muscle (near the armpit) and roll to your elbow.
  5. Breathe deeply and repeat for 1-2 minutes.
  6. You may use your other hand - palm down - to act as a brake behind thePnut to control the rolling speed 

    Palm

    the Pnut end (point) being massaged into palm of hand

    1. Grip thePnut in its waist
    2. Press the pointed end and into your palm 
    3. Gently rotate, keeping even pressure
    4. Move around the palm, focusing below the thumb