When Should I Do Pliability Work?

At-home pliability work is great for your body in many ways, especially for people who can’t make it to the TB12™ Sports Therapy Center in Foxboro. As you might know, pliability work is manual body work that lengthens and softens muscles to both promote recovery and help protect from injury. You can make progress at home through partner pliability or with a device like a TB12 Vibrating Pliability Roller or Vibrating Sphere! If you’re ready to jump in, it’s good to know when you should be doing your at-home pliability work. 


If your muscles are feeling tight and stiff, that’s a good indicator that it’s time for pliability work. Focus on the tight area and spend some extra time on that muscle group. Work on the muscle with your partner or assisted device until it feels softer.

If you have a muscle group that’s always tight, do your at-home pliability work on it every day. If you’re exclusively doing at-home pliability work, you’ll start to feel a difference in about two weeks. Keep it up, because by the month mark you should be feeling much better! Getting deep-force body work done by the TB12 Body Coaches bears quicker results, but that’s just not possible for everyone. So, at-home pliability is an effective and convenient option to try.



Pliability work is a good pre- and post-workout routine. It can actually replace stretching! Pliability does more for you than flexibility. Stretching may lead to longer muscles, but not softer ones. That means you’re not getting the healing and preventative effects of pliability when you’re only stretching. In addition, people who stretch too much can actually make their ligaments too loose, which can lead to tears and injury. Pliability gives you more benefits and has less drawbacks than stretching, so go ahead and switch out the stretches for pliability.

At-home pliability work is so beneficial because it administers positive trauma to the tissues in your body, which stimulates your neuromuscular system. That stimulation is what the body needs to adapt, lengthen and soften the muscles, and reach the end goal of 100 percent muscle pump function. Another great benefit of regular at-home pliability work is lymphatic system stimulation. That helps circulate waste out of your body so you can actually heal faster!



Even if you’re not sore or working out, it’s great to do at-home pliability work every single day, both when you wake up and at the end of the day. Body Coach Bryan Hart (MS, ATC, LAT) says “Doing pliability work first thing in the morning is a great way to activate your muscles and get good blood flow to those areas worked on. It helps wake you up!” 

The end of the day is a good time to get some at-home pliability in because it helps increase your circulation, and increase that lymphatic drainage. This all helps destimulate your overall stress and tension that you might’ve built up throughout the day. It can be a nice part of your evening routine as you start to wind down and get ready for bed.

It’s best to do at-home pliability every morning and evening, even on days that you’re working out. If you work out is in the morning, it’ll double as your pre-workout pliability, making it super easy to integrate into your schedule! Try it out and see how much progress you can make.


Interested in how you can do at-home pliability? Check out the TB12 Method mobile app for how-to videos and more information about pliability.

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