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Summary of Contents for GoFit MASSAGE BALL
- Page 1 Training Manual Read all information before use. Serious injury or fatality may occur.
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Page 2: Table Of Contents
Rib Cage and Obliques You acknowledge and agree that the Materials are provided by GoFit, LLC (directly and/or through their licensors). You agree that all persons appearing in these Materials do so on behalf of GoFit, LLC and that Glutes GoFit, LLC are the sole providers of the content of the Materials, notwithstanding any other person in the Materials appearing to endorse or recommend the Materials. -
Page 3: Warning/Maintenance 2A
Made of · The Massage Ball is NOT a toy; it is not intended for use by dense lightweight foam with a solid core, this unique therapy children. -
Page 4: Therapy Guidelines 4A
• If you experience any significant bruising, this is a sign you are pressing too hard over the area and may cause damage to your tissues MASSAGE BALL • For better relaxation and results, take deep breaths in and out. -
Page 5: Back
• Upper Back— Shoulders and Shoulder Blades • Middle Back • Lower Back/Glutes (Note: Massage one shoulder blade at a time; one side of the spine at a time; one glute muscle at a time) MASSAGE BALL MASSAGE BALL Training Manual Training Manual... -
Page 6: Chest
With comfortable pressure applied, roll the ball side-to-side. POSITIONS: • Upper Chest— Just below clavicle • Middle Chest/Pectorals— (Note: NOT suggested for women) • Lower Chest— Just above the bottom of rib cage MASSAGE BALL MASSAGE BALL Training Manual Training Manual... -
Page 7: Abdomen
• Upper Abdomen— Just below rib cage • Middle Abdomen— Across belly button • Lower Abdomen— Just above the hips (Note: Massage from one side of your abdomen, all the way to the other side.) MASSAGE BALL MASSAGE BALL Training Manual Training Manual... -
Page 8: Rib Cage And Obliques
Carefully lean against the wall. With comfortable pressure applied to the ball, move up and down. The ball should go from your hip to just below your rib cage. MASSAGE BALL MASSAGE BALL Training Manual Training Manual... -
Page 9: Glutes
• Standing— With back 5-7 inches away from the wall, place the ball in trigger-point area and carefully lean back against wall • Sitting— Cross ankle over opposite knee and support you upper body with your hands behind you. MASSAGE BALL MASSAGE BALL Training Manual Training Manual... -
Page 10: It (Iliotibial) Band
POSITION: Lying on your side on the floor, bend your knee that is opposite of the trigger-point and place the foot on the opposite side of the straight leg. Slightly turn while supporting your upper body with your hands and forearm. MASSAGE BALL MASSAGE BALL Training Manual Training Manual... -
Page 11: Hamstring
Roll from the top of the calf muscle (just below the back of the knee) to 2-3 inches above the ankle. MASSAGE BALL MASSAGE BALL Training Manual Training Manual... -
Page 12: Calves
(clockwise/counter-clockwise). POSITIONS: • Toes flexed—Flex your toes upward • Toes Pointed—Point your toes so they are parallel to the floor (Note: Do NOT place your full body weight onto the ball.) MASSAGE BALL MASSAGE BALL Training Manual Training Manual... - Page 13 ©2014 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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