Reduce Tight & Painful Muscles

Plus, Make Your Time More Effective with Physical Therapy, Massage Therapy & Chiropractic


The Ultimate Foam Roller Blueprint

Have You Ever…

  • Felt frustrated because your muscles are so tight and sore?
  • Worried about having an injury?
  • Wondered how long you’ll be able to continue doing your active lifestyle?
  • Thought “If I feel like this now, what am I going to feel like in another 10 or 20 years?”

Foam rolling is an underused tool that can be used for self care, and many of our clients who came to my office stated that they were foam rolling already.  A common statement was that “It hurts way too much, I don’t really want to do it.” or “I really don’t know what to do with this thing”.

When I asked them to show me HOW they were using the foam roller, they were using the roller in such a way, it wasn’t doing much for their muscles.   When I showed them MY techniques, they were so surprised at how more efficient and deeper with less pain they were able to work their muscles.

It is not their fault that they were not using their foam rolling in an effective manner.  Where did they learn how to foam roll?  Many used the paper insert that came with their roller.  Some pieced together various YouTube videos. They were excited to find out that we had a program that took them safely and effectively through all the major muscle groups.

The Ultimate Foam Roller Blueprint for Active Adults is unique because it was developed by Brian, a Sports and NeuroMuscular Massage Therapist who has worked with professional and collegiate athletes and active adults for over 14 years.  In this program, he’ll show you how to use the foam roller in much the same way as he works on his clients’ muscles.

The foam roller is a tool that typically is thought of for athletes only, but we disagree.  Foam rollers are affordable and versitile tools that you can use to reduce your muscular pain due to tight muscles.

To make foam rolling effective, you have to do Purposeful Foam Rolling.  First you need to understand WHAT foam rolling is doing to your muscles.  Then you need to know WHICH muscles to foam roll and WHERE those muscles are located!  Once you know those three pieces, you are foam rolling with purpose.  Now you will see a difference in how you feel and move.

This program is not intended to replace your Massage Therapist, PT or Chiropractor, but instead allow them to do more focused work, with less pain and be more productive.  You’ll feel and see consistent progress.

The Ultimate Foam Roller Blueprint is perfect for the:

  • Office employee who has a sore neck and tight back from working on the computer for too long.
  • Mom with sore shoulders and tight neck from taking care of kids all day.
  • Dad who is dealing with tight hips and sore legs, which keeps him from being as active as he’d like.
  • Adult who likes to be active and work out but finds that their muscles get tighter and more painful after exercising.
  • Dental hygenist who has a sore back and neck from doing their job well.
  • Teacher who has leg cramps and painful feet from standing most of day.
  • The grandparent who wants to be able to play on the floor with their new grandchild without pain.

The Ultimate Foam Roller Blueprint for Active Adults offers you the ability to take control of your self care and learn injury prevention skills.  This program teaches you how to use self care tools to break up scar tissue and adhesions, making your muscles stronger and more flexible. Now, with this training your 20 minutes spent foam rolling will be effective and worth your time and effort.

In this program you’ll also receive basic anatomy training. So you’ll know WHAT muscles you are working on and WHY.  We feel that the more educated you are about your muscles, the more confident you will be as a self advocate in your active lifestyle.


When You Use The Ultimate Foam Roller Blueprint, You'll be Taking Steps to Prevent the Most Common Causes of Muscular/Body Pain.

All are Linked to Overly Tight Muscles

  • Muscle Strains, Soreness, Pulls or Tears.
  • Repetitive Motions Injury
  • Overuse Injury
  • Improper Warm Up & Cool Down
  • Myofascial Pain Syndrome (MPS)
  • Poor Posture
  • Compartmental Syndrome

What You Get in the Training

In Basic You Will:

  • Receive an Introduction to why our muscles get tight and how consistent foam rolling can support muscle function, increase flexibility, speed, strength and endurance.
  • Get 14 detailed videos that show you step by step how to use the foam roller to get the best results on individual muscle groups.
  • Get "Option B" videos for those who have very tender muscle or have painful knees and/or shoulders.
  • Get "Adapted" videos for those who can not get up and down from the floor or can not stand for a long period of time.
  • Get 3 videos that put it all together. Practice with Brian as he does the Basic Lower Body Routine, the Basic Upper Body Routine and the Basic Full Body Routine.
  • This allows you now to start the WRR Technique, which you can use for Muscle Warm Up, Muscle Rejuvination and Muscle Rehabilitation.
  • Set up a solid foundation for more advanced techniques.
  • Receive an introduction to muscle locations and their functions.

Easy to Access and Learn

Demonstration videos that you can easily follow along with.

  • You'll be able to immediately feel the benefits that foam rolling can offer while following along with these techniques.
  • Techniques are organized into comprehensive sections that correlate to different areas of the body.
  • The Program is leveled, allowing you to build a strong foundation before moving on to a more challenging section.
  • You can complete this training based on your time schedule - you have life time access to the program.
  • When you finish the program, you’ll have an effective tool for self care that you can use to support your active lifestyle.

You have access from any device.

  • You’ll be able to watch these short videos on your schedule.
  • You’ll be able to use your phone, tablet or computer.

Continued Education and Support

Additional Resources

  • You have the option of joining the Your HealthySteps Community, a private Face Book group for others who are also working on The Ultimate Foam Roller Blueprint.
  • This will offer additional support, you'll have a place to ask your questions and receive additional self care info.

What our Clients are Saying...

Last week, when I started working towards my full-body foam rolling, I noticed a BIG difference in how my body felt and functioned while teaching ballet class. Looser, less discomfort, easier to warm up and better use of my technique.
So my goal this week is to try to do some bit of foam rolling (working towards a daily full-body foam Rolling routine) and yoga.

Tabatha H.

Dance Instructor

Brian's Foam Rolling Program has been a wonderful addition to my daily routine. 
The instructional videos are not only educational, but well organized into comprehensive sections that correlate to different areas of the body.  This is particularly helpful when you have a specific problem area that you want to focus on. 
The Program is leveled, allowing me to build a strong foundation before moving on to a more challenging section.  I have been able to incorporate it into my pre/post workout regiment in addition to using it for rehabilitation. 
I've seen a reduction in muscle tightness and gained range of motion by foam rolling.  It has been transformative for me!

Jessica K.

Athletic Mom & Office Worker

Your videos are educational, practical, and useful. You knowledge of the body’s muscle system and how the various muscles interact is great. Also, I was impressed with how extensive the FOAM ROLLER can be used with muscles over the entire body. In summary, your video series is easy to use, very helpful, and much appreciated.

I want to share how much the foam roller has helped me in recent months. Several months ago, I was having a severe problem with pain in my right leg and right knee. After going to several doctors, I was unable to find the cause and a solution to my pain problem in my right leg. You identified my pain as a potential muscle issue. I am happy to report after several weeks of using the foam roller [and massages from you] my leg pain is completely cured. Also, I have gained more flexibility thru out my total body. This improvement in flexibility has improved my quality of life and my golf game. Thank you for your videos and other assistance.

Glenn F.

Golf Enthusiast

We'd Like to Tell You About One of Brian's Clients

We helped him and we can help you BEFORE you experience an injury.

​This client is a business owner and was stressed.  He spent way too much time on the computer.

His sport was running.  He loved to participate in half-marathons and full marathons.  Running was his stress relief​, it kept him sane.

In the past, he had had several minor hamstring muscle tears.  During his appointments Brian showed him the foam rolling techniques from The Ultimate Foam Roller Blue Print.  Brian encouraged him to continue using these techniques at home consistently to break up that scar tissue and keep things flexible and healthy.

He always had an excuse why he wasn’t foam rolling;  he was too busy, too tired, on vacation etc.

Part of his training was explosive sprints, and one day during his training he had a significant Grade 2 Hamstring Tear.  He told Brian that he thought someone had shot him in the leg when the hamstring ripped.

This injury kept him from running for 6 months.  When he got back running, he definitely was not at the same level he was before the tear.

He spent a lot of time and money at Physical Therapy and Massage.

You guessed it, after this experience, he became actively involved in his self care.  He learned ​the techniques in The Ultimate Foam Rolling Blue Print and used them consistently.

He is now back to participating in half-marathons and marathons.

Honestly, the Reason Why Brian Developed These Unique Foam Rolling Techniques is, Because He was in Serious Pain Himself.

This is Brian's Story...

​"My body was hurting.  A​LL OVER.  I didn’t want to see another client because I was in such pain.  

My muscles were so tight and sore I felt like I was 110 years old.

I was seeing clients and massaging their tight muscles while mine were in​ just as much pain, if not more.

 Honestly, I was in so much pain that I had to quit.  I closed my thriving massage practice that I had since 2004.  

That is when I decided I needed to take self care seriously and I started to foam roll regularly at home.  Every morning and every night I would work my muscles with my roller.

What I realized was that the way I was using my roller was pretty limited.  I couldn’t get deep into my muscles like the way I wanted to.  

That is when I started to use my experience from 10 years in the sports massage field to make the foam roller do what a Rehabilitative Massage Therapist would do.  During this time I developed the techniques to effectively get the foam roller deeper into my muscles and with consistent foam rolling my muscles felt better.
* I was not in constant pain.  
* I had regained my flexibility.
* I was ready to get back to doing what I loved doing.

I was ready to open my practice again, and I did!

This time, I taught my sports massage clients the foam rolling techniques that I had developed and you know what, it helped them tremendously!  They were able to continue doing what they loved, which was their sport.

In time I knew I had to share these techniques with others, so my wife and I worked together to  develop The Ultimate Foam Rolling Blue Print.

About Brian & Christina

Brian and Christina Hagan, ​were the first couple to graduate together from the Colorado Institute of Massage Therapy in 2004. ​

Brian Hagan, LMBT started the rehabilitative massage program at Raleigh Orthopedic’s Sports program, where he worked from 2006 – 20012.  Brian was the official massage therapist for the Carolina Hurricanes Hockey Team between 2007-2013.
He has worked with the NC State Athletics Department from 2006 – present.  He currently sees many professional and semi-professional athletes at his office, HealthySteps for Sports and NeuroMuscular Massage.

​Brian's Super Power is knowing how muscles work, and how to approach muscles in a unique and effective way to get out tight band, muscle adhesions and scar tissue to bring about a healthier muscle that works fluidly.

Christina Hagan, LMBT is also ​is a NeuroMuscular ​Massage Therapist.  She is trained in Manual Lymph Drainage by The Chikly Health Institute and The Academy of Lymphatic Studies. She provides Manual Lymph Drainage to athletes, post-surgery clients and clients with compromised lymph systems at their office, HealthySteps.  Christina is a Fully Certified C.A.R.E. Instructor and has been teaching nationally ​with C.A.R.E since 2006.  ​Christina holds a Masters in Education and taught as a Special Ed. Teacher for 12 years.  

Christina's Super Power is taking a complex topic and breaking it down to small bits that are easy to understand.  

Together, Brian and Christina not only practice at HealthySteps but this couple has combined their Super Powers and created foam rolling and self care training programs to help you stay active and pain-free so you can keep doing what you love to do!

Have Questions?