Summary of Contents for 321 STRONG 854806008483WEEZ
- Page 1 EASY MASSAGE TECHNIQUES INSIDE COPYRIGHT 321 STRONG, ALL RIGHTS RESERVED http://321strong.com/...
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Page 2: Table Of Contents
321 STRONG Massage Roller eBook Table of Contents Contact Us ......................3 Before you Begin Legal Disclaimer ........................4 Safety Guidelines ........................4 Care and Cleaning........................4 Usage............................4 Frequently Asked Questions ..................5 Getting to Know Your Roller ..................6 13 Easy to Learn Massage Roller Techniques Hamstrings ..........................7... -
Page 3: Congratulations On Your Purchase
Please let us know your feedback and experience, we love hearing from you : ) Thanks again, Brian Leonard Brian Leonard President, 321 STRONG Contact Us Your comments and feedback are very important to us because they help us provide the best service in the industry. Contact us at http://321strong.com/. -
Page 4: Before You Begin
Please keep your roller away from pets for it may be a choking hazard should they chew it. 321 STRONG® is not responsible for any damage to personal property that may occur while... -
Page 5: Frequently Asked Questions
Frequently Asked Questions What is myofascial release? The myofascia is a thin layer of connective tissue located throughout the soft tissue of the human body. Overuse, repetitive motion injuries, lack of proper stretching, and lack of use can all contribute to inflammation and dehydration of the myofascia. When inflamed and/or dehydrated, the fascia tightens and stiffens. This results in reduced flexibility and stiffness in the body. The regular use of your massage roller will help loosen and relax the soft tissue of the body, allowing you to move with less pain, stiffness, and tightness in the muscles and joints of the body. When should I use the roller? Roll out your target muscles before a workout to get them warmed up and loosened. If you have sore or tight areas in your body from a previous workout, focus on those muscles that need extra time with your massage roller. It is best to utilize your massage roller both before and after workouts. When should I NOT use the roller? You should not use your massage roller if you are feeling dizzy, queasy, experiencing numbness or tingling, if you have uncontrolled blood pressure, a tumor, a post-operative incision, a wound, or any type of rash. Please consult a medical professional if you feel that you have an injury that has not been diagnosed. How long do I need to use the roller? When you first begin using your massage roller, it will take a longer amount of time to loosen your muscles , joints, and soft tissue. As you improve the quality and overall condition of your muscles and fascia, you will notice it takes less time to get your soft tissue loosened up. Is it going to hurt? Typically, foam rolling is soothing. But, when your muscles are tight and sore massaging them may cause you to experience discomfort. Put less pressure on the area if you have pain that you can’t tolerate, then slowly add more pressure as you feel you are able to. A good rule of thumb is if your pain isn’t subsiding after a few uses of your roller, then you must consult a medical professional to have them advise you as to what might be occurring with your soft tissue. -
Page 6: Getting To Know Your Roller
Getting to Know Your Roller Your massage roller is equipped with three types of massage projections: A) Small rectangular projections for deep tissue massage that mimic a therapist’s thumbs B) Thin, longitudinal projections for tissue flushing that simulate a therapist’s fingers C) Large rectangular projections for a lighter massage D) Solid core, made from high density Ethylene Vinyl Acetate (EVA foam) E) Massage protrusions, made from EVA foam... -
Page 7: Hamstrings
HAMSTRINGS Semimembranosus, Semitendinosus and Biceps Femoris 1. Sit down on the roller with your legs stretched out in front of you. 2. Place your hands behind you, palms down on the floor, for support. 3. Keep your head and neck straight, eyes forward. 4. Roll back and forth between the back of your hip and the back of your knee, as well as side to side (friction massage). 5. Keep your foot off of the floor throughout the whole movement. 6. If you find tight or knotted areas, focus direct pressure on the area for 5-10 seconds, and then roll back and forth to release tension. Repeat this 2-3 times for increased benefit. 7. If you want to increase pressure, place one leg upon the other. 8. Perform approximately 10 complete rolls (back and forth). -
Page 8: Calves
CALVES Gastrosoleus Complex 1. Sit down on the roller with your legs stretched out in front of you. 2. Place your hands behind you, palms down on the floor, for support. 3. Keep your head and neck straight, eyes forward. 4. Roll back and forth from just below the back of your knee to just above your heel. 5. Keep your foot off of the floor throughout the whole movement. 6. If you find any problem areas, focus direct pressure on the area for 5-10 seconds. Repeat this 2-3 times for maximum benefit. 7. If you want to increase pressure, place one leg upon the other. 8. Perform approximately 10 complete rolls (back and forth). -
Page 9: Quads
QUADRICEPS Medialis, Intermedius, Rectus Femoris, Lateralis, and VMO Lay face down on the floor or a yoga mat. Support yourself on your forearms. Position the roller underneath both legs, directly beneath the quadriceps muscle. Keep your head straight, facing downward the whole time. Use your forearms to to support your body weight while moving the roller from the area just above your knee caps up to the front of your hips. You can adjust the length of your quad by varying the degree that you bend your knee(s). If you find a tight or knotted area, hold pressure directly on it for 5-10 seconds, and then roll back and forth to release tension. Repeat this 2-3 times for increased benefit. Perform approximately 10 complete rolls (movements back and forth). -
Page 10: Glutes
GLUTES WITH PIRIFORMIS EMPHASIS Gluteus Maximus, Gluteus Medius, and Gluteus Minimus Sit with one hip or the other on the roller, with your leg out-stretched on the floor. For more intense massage, place the same side foot above the opposite knee above the patella. Keep your head straight, facing somewhat down the whole time. Place one hand just behind you on the mat for support as you roll over your hip region. If you find a tight or knotted area, hold pressure directly on it for 5-10 seconds, and then roll back and forth to release tension. Repeat this 2-3 times for increased benefit. Perform approximately 10 complete rolls (back and forth). -
Page 11: Shins
SHINS Tibialis Anterior, Extensor Digitorum and Hallicus Longus, and Peroneus Tertius 1. Begin on your hands and knees, with palms flat on the floor. 2. Keep your neck and head straight, looking somewhat downward. 3. Position the roller under your torso. Raise one knee off the floor, and position it on the roller. 4. Use your arms and move your leg to move your whole body back and forth, so that the shin is massaged below the knee and above the ankle. 5. To increase the resistance, transfer more of your body weight onto the shin, instead of your arms. 6. Perform approximately 10 complete rolls (back and forth). 7. Switch sides and repeat. -
Page 12: Inner Thigh
INNER THIGH Adductor Magnus Lie face down with one leg the roller. Support yourself on your forearms, keeping your head straight, and looking down. Move your knee forward, so that your leg is at about a 45 degree angle. Position the roller so that it is at a 90 degree angle to your thigh. Roll back and forth between the groin and just above your knee. Keep this knee off of the floor. Perform approximately 10 complete rolls (back and forth). Switch sides and repeat. -
Page 13: Bands
IT-BAND Iliotibial Band 1. Lay on your side, with your bottom leg on the roller. Support your weight on your bottom forearm or hand. 2. Cross your top leg over and place your foot on the floor or mat, just in front of you. Use your free arm for stability. 3. Keep your head pointed straight relative to your chest. 4. Slowly roll back and forth, between just above the kneecap and the upper hip (avoid the point on the side of your leg near your hip and just below it for you might irritate your outer hip). 5. You can increase the pressure for sore and tight areas by uncrossing your upper leg, keeping both legs touching and straight in a side plank position. 6. Perform approximately 10 complete rolls (back and forth). 7. Switch sides and repeat. -
Page 14: Tfl Muscle
TFL MUSCLE Tensor Fascia Lata The process for working out the TFL band is the same as the quadriceps (See page 9), just twist slightly outward, moving the pressure off of the quads, and onto the TFL band. -
Page 15: Upper Back
UPPER BACK Levator Scapulae, Trapezius, and Deltoid 1. Lie down flat on the floor or mat, face up. 2. Bend your legs and position your feet for overall stability. The wider apart your feet, the more stable you will feel. 3. Raise your shoulders and head up like a sit up and position the roller under your back. 4. Put your hands behind your head for support. 5. Keep your head and neck straight, and looking forward. 6. Raise your hips up so that your thighs and torso are aligned straight. 7. Take little steps with your feet to move your upper back over the roller, moving the roller back and forth along the upper back between your shoulders and mid-back. 8. Perform approximately 10 complete rolls (back and forth). -
Page 16: Mid Back
MID-BACK Thoracic Spine, Rhomboids 1. Lie down flat on the floor or mat, face up. 2. Bend your legs and position your feet for overall stability. 3. Raise your shoulders and head up like a sit up and position the roller under your shoulders. 4. Cross your arms over each other in front of your chest and roll slightly to one side to massage into each side of the spine. 5. Keep your head and neck aligned with your torso. 6. Raise your hips up so that your thighs and torso are aligned straight. 7. Take little steps with your feet to reposition the roller to your mid-back. 8. Then take little steps with your feet, moving the roller back and forth along the rhomboids. 9. Perform approximately 10 complete rolls (back and forth). -
Page 17: Lats
LATS Latissimus Dorsi and Thoracolumbar Fascia 1. Lie down on the floor or mat, and roll onto your side. 2. Bend one leg to be slightly behind you. Bend the other one forward. 3. Support your head with your lower hand and keep your elbow on the floor. 4. Raise your torso off the floor, and position the roller just below your arm pit. 5. Fold your upper arm onto your chest. 6. Leverage your core muscles to maneuver yourself back and forth over the roller, moving the roller back and forth between just below your armpit and the small of your back. For deeper massage reach your arm overhead on the side you are rolling on. Roll more onto your side when doing this. 7. Perform approximately 10 complete rolls (back and forth). -
Page 18: Biceps
BICEPS Brachialis and Biceps Brachii 1. Lie down on the floor or mat, and roll onto your side. 2. Bend one leg to be slightly behind you. Bend the other one forward. 3. Outstretch your arm with your elbow straightened. 4. Position the roller under your biceps. 5. Leverage your core muscles to maneuver yourself back and forth over the roller, moving the roller back and forth between your elbow and shoulder. Don’t place too much pressure on biceps tendon near the shoulder. 6. Perform approximately 10 complete rolls (back and forth). 7. Switch sides and repeat. -
Page 19: Triceps
TRICEPS Triceps Brachii 1. Lie down on the floor or mat, and roll onto your side. 2. Bend one leg to be slightly behind you. Bend the other one forward. 3. Outstretch your lower arm. 4. Position the roller under your triceps, just above your armpit. 5. Leverage your core muscles to maneuver yourself back and forth over the roller, moving the roller back and forth between your elbow and armpit. Bend your elbow if you want a more intense release. 6. Perform approximately 10 complete rolls (back and forth). 7. Switch sides and repeat. -
Page 20: Special Offer
SPECIAL OFFER To Thank You for Your Business Here’s a few of our other products you may be interested in, and a coupon code good for 10% off of anything in our store (This code cannot be applied in conjunction with other codes, and can only be redeemed once per household) Related Products Resistance Band...
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