I have been saying how much I like to use “the stick” for preparing my muscles before a workout and for recovery afterward. It’s a great self myofascial release tool, and is not as awkward as the foam roller. Here is a post I did a while ago showing someone using “the stick”.  (Click Here)

I have a small one, but wanted a bigger version. I tried one out at the Arnold Fitness Expo this year and it worked a lot better for me. As I got looking at “the stick” it dawned on me that it would be fairly simple to build. So here is the results of my attempt.

The larger one is the one I made

So how did I do it?

Parts list:

• 1/2″ PVC
• 1″ PVC
• Bicycle grips

I cut a 29″ piece of the 1/2″ PVC and used this as my base. I then cut 1″ sections out of the 1″PVC to use as the rollers. Once cut, the small pieces were put on the disc sander to clean up the rough edges.

I then slid one grip onto the 1/2″ PVC section. Once that was on I started sliding the 1″ sections onto the 1/2″ PVC, making sure to save enough room for the remaining grip to fit.

Then slide the remaining grip on and it is finished.

Final thoughts:

1. Next time I am going to see if I can find some plastic beads or something similar at the hobby shop to replace cutting the 1″ rollers. Though this worked, it took a long time and I did not get the cut completely straight. This led to the rollers not spinning as well as they should.
2. If I do cut the PVC roller pieces again, I will try a band or scroll saw and see if that works better.
3. Overall, this makes a nice and cheap alternative to “the stick”.

So give it a try and let me know how yours turns out.

Yours In  Strength,

-Tim-