Meet The Range
The Range is a muscle release device used to apply steady, targeted pressure to the muscles at the base of the skull, neck, chest, and the upper trapezius muscles.
These muscles contribute to the movement and stability of the neck, shoulders, and upper torso, and may become tense due to posture, physical activity, or prolonged sitting.
When you apply prolonged pressure to these muscles, it helps facilitate muscle relaxation and supports better alignment and function of your body.
The Range is designed to be used slowly, gently, and intentionally. This guide will show you where to place it, how much pressure to use, and what sensations are normal so you can feel confident from your very first session.
Before using the Range, review the safety guide included in your box.
Releasing the upper traps
Why release the upper trap?
The upper trapezius is a large muscle that attaches to your head, neck, shoulders, and upper back. It’s prone to developing tension from rounded forward shoulders and forward head posture. The upper traps may also contain trigger points that lead to headaches.
Because they are so strong, releasing the upper traps first will allow the neck and pecs to fully relax next. This is especially important for people who get headaches.
Steps:
- Lie on your back with your knees bent and feet flat on the floor.
- Position the Range so it's pressing into your upper trap.
- Use your feet to push yourself towards the tips of the Range to increase the pressure.
- Breathe and relax for 90 seconds.
- Try another spot, or use another tip.
Use a yoga block against a wall to create space for your head, or position yourself around a corner of a wall.
Finding the Upper Trap
To find your upper traps:
- Grab the muscle between your neck and shoulder.
- Shrug your shoulder up to feel it even more.
The entire area under your hand is the release zone for your upper traps.
Try Other Variations for the Upper Trap
Standing with a barbell
For when you're at the gym.
Lying with a chair
Use it in your living room.
Standing around a corner
Alternative to lying down. An open doorway creates space for your head.
Releasing the Suboccipitals
Why release the suboccipitals?
The suboccipitals are three sets of small muscles at the base of your skull, connecting to the top two vertebrae of the neck. They're responsible for up to 80% of your ability to rotate your head, making them essential to everyday movement. Because they're so small and work so hard, they're prone to developing trigger points from forward head posture and screen time.
Steps:
- Lie down on your back with your knees bent.
- Rest your head over the Range.
- Breathe and relax for 90 seconds.
- Try another spot, or use a different tip.
Which Set of Tips Do I Use?
Narrow Tips
Targets the muscles closest to the spine.
Medium Tips
Targets the muscles in between.
Wide Tips
Targets the muscles furthest from the spine.
Finding the Suboccpitals
To find the suboccpitals:
- Place your fingers at the base of your skull.
- Feel for the 2 bony bumps above your hairline.
- Trace from the center of your neck across the base of your skull towards your ears.
This is the release zone for your suboccipitals.
There are 3 groups of muscles along this path that you can target individually with the narrow, medium, and wider tips.
Try Other Variations for the Neck
Supported by Hands
For less pressure. Can also use a pillow.
Cradle Position
A restorative and relaxing position.
Lower on Neck
Release tension at the middle and lower spots along the neck.
Releasing the Pec Minor
Why release the pec minor?
The pectoralis minor is a small but powerful muscle that pulls your shoulders forward when it's tight, rounding your posture, straining your neck, and contributing to headaches and shoulder pain. Releasing it allows your shoulders to fall back into their natural position, taking pressure off everything above and below.
Steps:
- Position the Range against a wall. You can use any set of tips.
- Lean into the Range to apply pressure.
- Breathe and relax for 90 seconds.
- Try another spot, or use a different tip.
Use a yoga block to create more space for you to lean into it, or position yourself around the corner of a wall.
Finding the Pec Minor
To find your pec minor:
- Place your hand over your heart with your fingertips under your collarbone.
- Reach your other arm down towards the ground.
- Feel for the muscle activating under your fingers.
This is your release zone for the pec minor.
Right under your collarbone is a good place to start, but you may explore anywhere along the length of the muscle.
Try Other Variations for the Chest
Standing With a Barbell
For when you're at the gym.
Standing Around a Corner
Pull around the corner for more pressure.
Lying Down
Relax on the ground as you release.
Frequently Asked Questions
What Should I Feel When Using the Range?
Muscle release feels different for everyone. Common descriptions include tenderness, pressure, twitching, warmth, softening, or a "hurts so good" feeling.
Finding the right pressure
Aim for moderate pressure where you can stay relaxed and breathe deeply for 90+ seconds. This signals to your brain that it's safe to release tension. If the pressure makes you want to tense up or hold your breath, ease off. Too much intensity can create more pain and tightness, not less.
Common sensations
- Pressure: The tips of the Range meet initial resistance from a tight muscle, which gradually softens as you hold.
- Warmth: Sustained pressure temporarily reduces blood flow to the area; once released, circulation improves.
- Twitching: A local twitch response often means you've found a trigger point that's beginning to release.
- Referral sensations: You may feel tightness or discomfort in a location away from where you're applying pressure, such as the lower back, front of the hip, glutes, outer hip, or upper thigh. This is normal.
- Muscle softening: Over time, the initial resistance under the Range decreases as the muscle lets go.
Sensations that indicate you need to adjust your position
- Tingling or numbness: You may be pressing too close to a nerve.
- Burning or shooting sensation: You may be pressing too close to a nerve.
- Throbbing: You may be pressing too close to a blood vessel.
If any of these occur, stop, come off the tool, and try repositioning slightly. Consider using a lighter pressure technique. As always, listen to your body. If something feels wrong or causes more pain, stop.
If you are experiencing any soreness, 10 minutes of ice to the area can be helpful. Icing the muscles that you just released is particularly helpful for people who are prone to headaches.
How long should I use the Range for?
When you find a releasing spot, hold steady pressure for at least 90 seconds. Breathe deeply and stay still. If discomfort doesn’t ease after ~30 seconds, that spot may not be ready. Try another location.
How Often Should I Use the Range?
Consistency matters more than frequency. Some people use the Range daily, others a few times a week. Many find it helpful before workouts or activities. Follow your muscle release work with strengthening and other exercises to reinforce changes.
Should I Use the Range Before or After a Workout?
Both work, but if you had to choose one, use it before. Releasing tension in your upper traps, neck, and chest before a workout can improve your neck and shoulder range of motion and upper body alignment, helping you feel better during exercise, strengthen through fuller movement, and build longer-lasting relief from pain. Many users also report a noticeable improvement in performance when they use the Range beforehand.
After a workout, the Range makes a great recovery tool, helping your upper traps, neck, and chest relax and bounce back so they don't tighten up over time. Using it later in the same day works too. The key is to be proactive. Consistent use helps you keep making progress and reduces the risk of injury. It's much harder to undo the pain that comes from pushing through a workout when your neck and shoulders are already tight or out of alignment.
Need More Help?
If you still have questions about using the Range, our support team is here to help.
Prefer guided sessions and built-in timers?