GoFit FoamRoller Training Manual
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GoFit FoamRoller Training Manual

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WARNING
IMPORTANT: Read and follow all warnings
and information before using this
product to reduce the risk of injury.

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Summary of Contents for GoFit FoamRoller

  • Page 1 WARNING IMPORTANT: Read and follow all warnings and information before using this product to reduce the risk of injury.

  • Page 2: Table Of Contents

    (directly and/or through their licensors). You agree that all persons appearing Quads ..............11 in these Materials do so on behalf of GoFit, LLC and that GoFit, LLC are the sole providers of the content of the Materials, notwithstanding any other person in IT Band ..............

  • Page 3: Introduction & Guidelines

    Introduction & Guidelines • Foam Roller exercises may require balance. Use caution at all This manual is a visual reference guide for using the GoFit times. Avoid accidents: Make sure you have adequate Foam Roller. Always start at a level that will allow you to clearance in the exercise area.

  • Page 4: Upper Back

    Upper Back Starting position - Position the Foam Roller beneath your shoulder blades. Support your head with your hands (ensuring not to pull the head and neck) or cross your arms on your chest. Keep your knees bent and feet flat on the floor.

  • Page 5: Latissimus Dorsi, Triceps, Teres Major

    Hip Flexor Latissimus Dorsi, Triceps, Teres Major Starting position - Lay on your side, with your Starting position - Place the edge of the Foam arm outstretched and the Foam Roller posi- Roller right on the hip flexor. Balance on your tioned underneath your armpit.

  • Page 6: Shins

    Glute Massage - Piriformis Shins Starting position - Resting on your elbows, place Starting position - Sit on the side of your glute your shins on the Foam Roller. Try and maintain a area and cross the same side ankle over the straight back throughout the movement.

  • Page 7: Glutes

    Glutes Glutes Starting position - While leaning or placing your weight to one side, place the Foam Roller under the “fleshy” portion of your lateral glutes (just above the outside part of your hip). Support your upper body by placing the same side hand (same side as the one in contact with the Foam Roller) on the floor, with the same side leg on the floor.

  • Page 8: Hamstrings

    Hamstrings Starting position - Begin by sitting on the Foam Roller with the soft, fleshy part of your thigh/lower buttock directly on top of the Foam Roller. Hands should be positioned to support the weight of your upper body, keeping the back/spine in an upright position.

  • Page 9: Quads

    Quads Starting position - Releasing your quadriceps (quads) is one of the easiest Foam Roller exer- cises. Balance on your elbows, face down with your quads on the Foam Roller. Movement - Work your way up or down the Foam Roller, going from the top of your thigh to the knee joint.

  • Page 10: It Band

    IT Band Starting position - Lie on the Foam Roller on your side, with the Foam Roller positioned just below your hip. Your top leg can be in line with your bottom leg if you want more pressure. Or, bend it in front of you to unload some of your body weight and provide better balance.

  • Page 11: Calves

    Calves Starting position - Position the Foam Roller under your calves while using your hands to sup- port your upper body. Remember to keep your bottom from resting on the floor. Movement - Slowly roll from your knee down to the ankle pausing on any tight or sore spots. Point your toes up (dorsiflexion) and down (plan- tar flexion), or stack one leg on top of the other to increase amount of pressure.

  • Page 12: Adductors (Inner Thigh)

    Adductors (Inner Thigh) Starting position - Balance on your forearms into a low crawl position with the top of one of your inner thighs resting on the Foam Roller. The weight of your upper body will be supported by shoulders and the “on” knee bent, while the “off”...

  • Page 13: Lat Stretch And Reach

    Lat Stretch and Reach Starting position - Kneeling in front of the Foam Roller, insuring that your hips stay over your heels, place your forearms on the Foam Roller. Movement - Roll the Foam Roller away from your body attempting to rotate your palms upward at the end of the motion.

  • Page 14: Notes

    Notes Notes ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ ___________________________________________________________ FOAM ROLLER FOAM ROLLER Training Manual Training Manual...
  • Page 15 ©2016 GoFit, LLC. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of GoFit, LLC.

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