upper back & shoulder roll

Relieves tightness in the upper body

1. Start by lying long way on the roller, with the roller between your shoulder blades

2. Roll all the way to one side, on the back of the shoulder

3. Pivot back and forth to address any sensitive areas

4. Then roll to the other side of the back and repeat

5. Repeat daily to relieve tension and feel your best

Remember: focus on slow measured breathing while rolling

upper leg roll

Release tension in your upper legs

1. Lay on your stomach with your upper leg resting on the roller

2. Push that opposite foot into the ground to facilitate rolling

3. Once those knots are found, focus the pressure deeper and slower

4. Repeat on the other leg

Remember: focus on slow measured breathing while rolling

hip roll

Loosen and relieve tension in the hips

1. Start by stacking your shoulder over your anchor elbow, resting the bottom of the hip on top of the foam roller while pulling your top leg forward to place the heel on the ground in front of your body

2. Roll your bottom leg back and forth, using the front leg and elbow as anchors

3. Once you find knots, focus the pressure deeper and slower

4. Repeat on the other leg

Remember: focus on slow measured breathing while rolling

upper back roll

Relieve tension in the upper back and enhance your posture

1. Start by lying on the roller with your upper back

2. Push your feet into the ground, elevate your body and roll into a smooth and controlled manner

3. Once the knots are found add pressure with your body weight and roll deeper and slower

Remember: focus on slow measured breathing while rolling

glute roll

Relieve tension in your glutes and lower back

1. Start by sitting on the roller, then extend your legs forward with a slight bend at the knee

2. Roll back and forth with consistent pressure and pace

3. Once the knots are found, focus the pressure deeper and slower then add body weight by crossing the opposite leg over the thigh above the pressure in a figure four form

Remember: focus on slow measured breathing while rolling

lower leg roll

Release tension in your lower legs and calf muscles

1. Make sure you sit with your hands slightly behind your shoulders and your heels grounded then move the roller under one of your calf muscles and bend the opposite leg to use as an anchor

2. Press your hands into the ground in order to lift those glutes and allow for the rolling motion of your leg

3. Roll your calf to find the tension in knots and hold onto that spot to increase the depth of the massage

4. Repeat on the other leg

Remember: focus on slow measured breathing while rolling