Hand
BIG ROUND: CALF
Sit on the floor and place the middle part of your calf on the Round. Perform small circles with your feet, round and round across your calves, changing target area every 10-20 seconds. Use the RAD Block to go even deeper.
MIDDLE ROUND: FOOT
Carefully stand on the Round with one foot (you can also try under the table for extra points) and slowly roll around it with the whole foot. Pay particular attention to the inside of the sole. If you feel too much pain, change your centre of gravity. Do not work on any one spot for more than 10-20 seconds.
BIG ROUND: HEAD
A large, softer Round is ideal for areas where the bone is not covered by a thick layer of tissue. Examples include the head and neck. Take the Round in your hand, tilt your head against it and walk around your skull. Use only the weight of your head and make circular movements in areas that feel tighter.
MIDDLE ROUND: HAND
Place the Round on a stable, hard surface, place your palm on it and write in small circles. Pay particular attention to the thick muscles under your thumb.
MIDDLE ROUND: FACE
Using your hands, sweep the Round in a circular motion around your face, jawline, eyebrows and hairline.
MIDDLE ROUND: NECK
While standing or sitting in a chair, use your hands to place the Round on the back of your neck, just under your skull. Use the weight of your head to create pressure, then use your hands to make small circular movements.
BIG ROUND: HIPS
Sit down with the big Round below your hips. Make small circular motions with your hips, all the way around the hip muscles and also around the pelvis.
BIG ROUND: NECK
Sit down on a chair and place one half of the Rod in the crook of your knee, then lock it in place by bending your leg (or simply place it in the crook of your hip, as shown). With your other hand, hold the opposite side of the Rod and roll the extensor muscle all the way up to your elbow.
LARGE ROUND: HAMSTRING ADHESION POINT
Sit on a chair or table with your legs hanging down. Place the Round in front of one of your sitting bones and try to make small circles with your hips to loosen the muscles around the point of contact.
RAD ROUNDS BASICS
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