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MAINTENANCE
•
After exercise, wipe the roller from sweat and dirt.
•
You can clean the roller with a damp cloth. Do not use aggressive cleaning agents (solvents,
agents based on benzene or alcohol).
•
Dry the roller before storing.
•
Store in a dry, shady, and well-ventilated place.
•
Do not expose to high temperatures and do not store near open flames.
EXERCISES
UPPER AND LOWER BACK
STEP 1 - Place the roller below the level of the
shoulder blades. If you have weak neck muscles,
support your head with your hands. Push your
elbows apart, bend your legs at the knees and
keep your feet flat on the ground.
STEP 2 - Using your legs to control the
movement, lift your pelvis and buttocks and
slowly move the roller into your lower back -
leave the roller on the sensitive or painful area for
a while.
STEP 3 – Move the massage roller as far as the
upper edge of the buttocks, then back to the
shoulder blades and repeat the exercise.
LATS
STEP 1 – Lie on your side, place the massage
roller under your armpit and cross your arm. With
the other hand, brace yourself against the
ground. Switch the lower leg and lean against the
upper leg.
STEP 2 - With support on the upper leg and
hand, raise the pelvis slightly and move the roller
to the waist area - leave the roller on the
sensitive or painful area for a while.
STEP 3 – Do not move the massage roller under
hip
level.
Concentrate
movement.
Move the roller back into the armpit and repeat
the exercise.
on
controlling
the
Beginners: Light pressure for 15-20 on stiff /
tight areas
Advanced: Stronger pressure for 30 – 45 on stiff
/ tight areas
Beginners: Light pressure for 15-20 on stiff /
tight areas
Advanced: Stronger pressure for 30 – 45 on stiff
/ tight areas
2
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