Be Pain-Free & Active

Reduce Your Muscle Tightness & Soreness with Safe and Effective Adapted Techniques

Return to Your Active LifeStyle with

The Ultimate Foam Roller Blueprint

Do you…

  • Feel frustrated because your muscles are so tight, sore and painful?
  • Feel confused because you were told to Foam Roll, but you don’t know how to.
  • Feel that you can’t do traditional foam rolling because you have an injury, don’t have the strength or don’t have the range of motion.
  • Felt angry and disappointed because you can’t do what you want to do because your body simply hurts?

Foam rolling is a tool that can be difficult to use if you have limitations such as an injured shoulder or one with reduced range of motion, difficulty getting up and down from the floor, knee and hip pain or you are recovering from an injury.

Foam rolling is an underused tool that can be used for self care.  Many of our “Active Adult” clients of who have come to our office stated that they either thought foam rolling was just for athletes or were told to use it by their PT, Chiropractor or Massage Therapist, but they had no idea how to go about using it.

Once we showed them a few foam rolling techniques they were hooked!  They saw that it was a helpful tool to use at home to reduce their sore and tight muscles.   We adapted the techniques to fit their needs and abilities. This program is the collection of the adapted techniques.

The Ultimate Foam Roller Blueprint – Adapted Techniques is unique because it was developed and by Brian and Christina Hagan.  Both are  Rehabilitative Massage Therapists who have worked with professional and collegiate athletes, semi professional athletes, children, moms, dads and grandparents for over 15 years.  They approach foam rolling in much the same way as they would work on your muscles if you were on their massage table.

The Ultimate Foam Roller Blueprint – Adapted Techniques is organized into muscle groups and common muscle complaints.  It is a study guide when you start the program, but then you can use it as a reference guide as you become more familiar with foam rolling and your muscles.

The Ultimate Foam Roller Blueprint – Adapted Techniques 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.

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.

In this program you’ll also receive basic anatomy training so you’ll know what muscles need extra attention when you are dealing with a muscular issue.  We feel that the more educated you are about your muscles, the more confident self advocate you will be in your journey returning to your active lifestyle.


When You Use The Ultimate Foam Roller Blueprint, You'll be Taking Steps to Prevent 5 of the 6 Most Common Orthopedic Injuries of 50+ year olds.

5 of the 6 Injuries are Linked to Overly Tight Muscles

  • arthritis
  • Tennis elbow (and other weekend warrior injuries).
  • Stress fractures
  • Lower back pain
  • Rotator cuff tears
  • ACL tears and meniscus tears

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 7 detailed "Upper Body" videos that show you step by step how to use the foam roller to get the best results on individual muscle groups.
  • Get 18 detailed "Lower Body" videos that show you step by step how to use the foam roller to get the best results on individual muscle groups.
  • Each muscle group has a complementary "Adaptations" video that shows you how to still effectively use the foam roller if the technique shown hurts your knees or shoulders, you have weaker leg or upper body strength or have difficulty getting up and down from the floor.
  • 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 (Intermediate and Advanced).
  • Receive an introduction to muscle locations and their functions.

In Intermediate You Will:

When you have completed the Adapted Techniques and are ready to move to the next level, then it means you are ready for the Intermediate and Advanced Programs.

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.
  • Each technique has an additional corresponding "Adaptations" video for those who my have knee pain or lack leg or arm strength.
  • The Program is leveled, allowing you to build a strong foundation before moving on to a more challenging section.
  • Skills build upon each other as you move from Basic, to Intermediate to Advanced. (Coming Soon!)
  • 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 and resource guide for self care that you can continue to use to keep muscles pain-free and flexible.

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

Who Would Use the Adapted Techniques?

Laura, a professional in her 50's was unable to play tennis because as she said, “My body feels tight all over.” .

Laura had already dealt with a pulled hamstring and calf muscle and now her shoulders were hurting her.

She contacted Brian because she was interested in starting the Ultimate Foam Roller Blueprint. Laura was concerned because in the past, she had tried to foam roll her legs and found that it caused her shoulders to hurt. She noticed that we had “Adapted Techniques” and was curious if these techniques were appropriate for her.

Brian suggested that Laura start with the Ultimate Foam Roller Blueprint - Adapted Techniques. She worked through the program and continued the techniques for approximately six weeks.

Laura contacted us to let us know how thrilled she was that she had more flexibility and mobility in her shoulders and that she was ready to start the Intermediate and Advanced Program.

Laura has now moved out of the “educational” phase of the Ultimate Foam Roller Blueprint and now uses it as a reference guide in her self care as she continues playing tennis and staying active.

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?