Holistic Surfing

THE SOFT TISSUE GUIDE

Get to know your body.

Find an area. Understand the tissue.
Learn a gentler way to roll.

Muscle anatomy3D reference
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Drag to rotate · Scroll or pinch to zoom · Select a muscle to explore

Adult male reference. Colored regions show location, not a pressure prescription.

Video coming soon

A guided movement demonstration for this area is on the way.

LESS FORCE. MORE AWARENESS.

Start small.
Stay curious.

Let comfort lead

Begin with light contact and a brief pass. Breathe normally and ease off if you brace. Sharp pain, tingling, numbness, or worsening symptoms are signals to stop.

Choose the contact you can control

A lacrosse ball gives a smaller contact area; a softball gives a broader one. Both are firm. A softer massage ball or a wall-supported position can be easier to control.

Learn here. Track in the app.

For tracker areas, use the same Quick Group and side in the iOS Soft Tissue Widget to record your session and observations. This guide does not save or sync health information.

The tracker’s duration ranges are planning settings, not targets to push through. A tenderness score alone cannot tell you whether tissue is healthy.

Get individual guidance →
About this guide, anatomy & sources

This is general education, not a diagnosis or individual treatment plan. Get professional guidance before working over an injury, swelling, a wound, or an area with altered sensation, or if you have a condition that makes massage unsafe.

The 3D atlas uses real muscle, bone, and selected connective-tissue geometry. The optional muscle-covering layer is a schematic teaching layer, not a complete anatomical fascia model. The small positioning figures and ball paths are simplified illustrations; follow the written instructions for placement and support.

BodyParts3D, © The Database Center for Life Science licensed under CC Attribution 4.0 International. Geometry simplified and packaged by Human Atlas, then subsetted and recolored for this guide. Full attribution.

Teaching references: Nationwide Children’s Hospital: rolling techniques, HSS: myofascial release, ACE: starting gently, and research on contraindications and cautions. These sources support general principles; they do not validate every illustrated position or a specific ball protocol.