Therapeutic Exercise Tips

Click on the links below to view exercise tips. The icons to the right take you to a step by step PDF explaining each move.

Belt Stretch

exercise-tips-Belt-Stretch-01Belt Stretch
Neck and shoulder pain stretch.


Craniosacral Exercise


Craniosacral Exercise (CST)
Helps relieve headaches and eases chronic muskuloskeletal pain.

Cobra/Spinal Extension


Cobra/Spinal Extension
Helps to activate the muscles alone the spine.

Foam Roll Stretches

exercise-tips-foam-roll-stretchesFoam Roll Stretches
Use for tight fascia. Effective for addressing tight IT bands, hamstrings and quadraceps.


Rotated Pelvis Correction

pelvic-rotation-correctorRotated Pelvis Correction
Restores proper alignment of the pelvis.

SI Joint Stretch

exercise-tips-si-joint-stretch-1SI Joint Stretch
Helps stretch sacroiliac joints and relieve lower back and/or leg pain.

Sitting Hamstring Stretch

exercise-tips-sitting-hamstring-stretch-1Sitting Hamstring Stretch
Helps ease lower back, neck and shoulder pain.

Tennis Ball Stretches

exercise-tips-Tennis-Ball-StretchesTennis Ball Stretches
2 tennis balls in a sock is the cheap and effective way to increase spinal mobility.


Psoas Ball Release

psoas ball release pic Psoas Ball Release
4″ Ball used in the abdominal region to help release the low back and increase blood flow.


Wall Stretches

exercise-tips-wall-stretchesWall Stretches
Stretches hamstring and inner thigh.



Yellow Ball Stretches

exercise-tips-yellow-ball-stretchesYellow Ball Stretches
The yellow ball can be used for tight or tender areas throughout the body.

Education is a tool

At Hands On, we not only treat our patients with expert therapy and myofascial release techniques, we’re all about educating people so they can achieve and maintain a life of optimal health and wellness on their own.  We have a wealth of educational information in our blog.

Take a look through our article categories:


What You Need to Know About Your Appointment

If you are a new patient, you will need to click the button below and review the information on that page prior to your visit. If you have any questions, please feel free to contact us.

Pain Free Starts Here

Or call — 512-310-1928

Recent Blogs


"Hands On Austin is simply amazing! I injured my neck a week ago playing soccer. Three herniated discs, and more pain than I’ve ever experienced before in my neck. With a single visit to my Hands On LMT Patricia, the difference was immediately noticeable. She was able to loosen up my neck muscles in just the right way to allow everything to reset itself over the next few days. 5 days later everything is back in place and the pain is gone. I was blown away that we were able to achieve such great results after one session. Even better, Patricia took the time to share some of her knowledge and insights with me to explain other techniques I can use to care for my body. Hands On has earned a happy customer for life! Thanks so much for what you do!"

- Sean, Advanced Massage Therapy

"How do these folks do what they do?! It is not magic, it is science administered by angels. For 3 plus years I have received the benefits of their greatness. One chronic SI Joint problem that had plagued me for most of my life has not visited me now for all of those 3 years. I am a very active yoga practitioner, an old long distance runner, cyclist, outdoor kind of guy that thinks he knows what is right about my body mechanics. A neck injury from a yoga practice caused my Medical Doctor to refer me to them. From absolutely no movement in my neck, significant pain with major impact to my work and my sleep, in a short amount of time, the skilled providers at Hands On solved the problems with my neck and most importantly they taught me what to do to prevent it from happening again...”

- Mike James, Physical Therapy

"Hands On has made a huge difference in my life over the last 6 years. My initial treatment was for severe back and leg pain. Subsequently over the years I have experienced problems caused from age and a car accident. The therapists were able to help with and in some cases alleviate problems where I thought my only recourse was surgery. This is an organization that I have and will continue to recommend time and time again. Everyone from the therapists to the office staff are professional, personable. They all really care and invest themselves in helping find a solution to your needs.”

- Mary Wood, Physical Therapy

"As I grow older, my body does too! I have shoulder, back and neck issues, as well as emphysema. I used to hurt day and night, couldn’t sleep and was miserable. My specialist recommended Hands On and after my first visit I felt better. The whole idea of facial release, the benefits of improved posture, all the things I’m learning about my body and how to feel really well . . . amazing. Everyone at Hands On is professional, kind, helpful, supportive and concerned for my well-being. I wish I had discovered them when I was a child!”

- Pat Ramsey, Physical Therapy

"I came to HOPT with a twisted body and pelvic rotations, up slips, and pain throughout my body. I quickly found that my body responded positively to myofascial release therapy, and all the therapists at HOPT are truly amazing. It's not an over night fix, but it can be a permanent one. I now have a new pain free body and thus a new life. I would give HOPT 10 stars on a 5 star scale.”

- P.T., Myofascial Release Therapy

"After my doctor did a PRP procedure on my knee, he recommended I go to "Hands On" Therapy. I was not familiar with the Myofascial Release technique. After speaking with a couple patients who gave raving reports of their progress, I felt I was at the right place. The therapist explained the Myofascial Release technique to me and enteredmy case history into the computer- Every time I have an appointment I've been impressed that each therapist has already reviewed my case. She sees my progress from their very thorough records. After gentle hands-on treatments to release fascial restrictions and doing the exercises they prescribed for me, my knee area is stronger and the pain level has dramatically decreased. I'm very pleased with my progress. The office staff is also very efficient. Every appointment I've had has been on time, almost to the minute. Now that's amazing! A thank you to all at "Hands On" Therapy,”

- Lorraine Stromberg, Myofascial Release Therapy

Your Best Health is Our Mission

Fax - 512-310-9180

301 Hesters Crossing Rd #160, Round Rock, TX, 78681