LUMBAR STRETCHING

Lie on your back so that the Helix is positioned at the upper point of your lower back (this is about a belly button height). Relax and stay in this position for 10-20 seconds. Then lower the Helix 3-5 cm towards your hips and repeat.

Helix Whole back flush | RAD Roller Hungary

FULL BACK

Lie on your back and pull both feet to the floor. The Helix should be just above your sacrum. Roll the device back and forth 15-20 cm. Move the Helix up to the upper point of the back.

LUMBAR ROTATION

Lie back on the Helix so that it is just above your hipbone. Pull your feet up. Your knees should be bent at about 90 degrees. Turn both knees to the left until they touch the ground, then repeat the same for the right side. Raise the Helix by 5 cm and repeat the previous movement. So move up and up on your back.

NECK LOOSENING

Put the Helix under your neck, then turn your head to one side. Repeat 3-5 times, then do the same for the other side. Then use your heels to roll down the Helix 5-10 cm. Repeat the previous exercise here too.

LATS

Lie on your stomach and turn half sideways. Extend your lower arm so that the Helix is under your shoulder. Roll up and down 15-20 cm, gently massaging the muscles under your shoulders. You can control the pressure by putting pressure on your arm. As time goes on, you can put more and more pressure on the Helix.

GLUTES

Sit on the Helix, leaning on both arms behind your back. Position yourself so that the tapered part of the Helix is under the gluteus maximus. Roll back and forth 5 to 10 times, then do a few body rotations as well. This way you can reach all the gluteal muscles.

HAMSTRINGS

Sit down and lean on your arms behind your back. Place the Helix under one thigh, just in front of your ischium. Your non-working leg should be pulled to its feet. Using your heels, roll on the tool 10-15 cm, repeating several times. Move slowly towards your knees. To achieve more pressure, lean your torso slightly forward.