BACK

Lie with your back on the Roller so that it touches both sides of your spine. Let your muscles relax. Breathe in and out slowly, 5-10 times. Lift your chest and place the Roller against your next vertebrae. Again, inhale and exhale slowly for 5-10 breaths, then repeat from vertebra to vertebra, all the way up your lower back to the bottom of your skull.

NECK

Tilt your head on the Roller so that it touches your body at the base of your skull. You can either relax in this position, or rotate your head left and right in small movements to further help loosen the knotted muscles. You can also reach all the way to the ear with a larger head turn, but be sure to stop there.

CHEST

Stand facing a wall or column and hold the Roller in a standing position against the wall with your other hand as if you were holding a bottle of water (or use the Block as shown in the picture). The Roller should touch your body just below the outer edge of your collarbone. Start writing small circles with your body while placing your body weight on the Roller. Progress down your pectoral muscles in this way, towards your opposite hip.

ELBOW

Start from a side lying position and place the Roller just below your elbow (towards your triceps). Roll your arms slowly back and forth, controlling the pressure by controlling your body weight. If you encounter knots, neutralize them with small turning movements of your arm.

HIP / IT BAND

Sit on the Roller (see picture). Turn your hips slightly outwards and allow the Roller to “penetrate” deeply into your hips. Relax, then in a slow, circular motion, loosen the tissues from your hips to your sacrum.

QUADS

Lie on your stomach. The Roller should be just below your pelvic bone, but never touching bone. Move right to left, gradually moving towards the knee, up to the kneecap. It is important to also rotate your hips so that the Roller reaches the inside of your thighs. This is essential for the muscles running towards the knee.

CALVES

Sit on the floor and place one calf on the Roller so that it is below the bend of the knee. Start to make small turning movements towards your heels, but stop before the Achilles tendon.

FOOT

Put your foot on the Roller and start rolling back and forth gently. Put more pressure on the Roller if you are walking on the inside of the foot. Allow the foot muscles to release in all directions.