Use and Care Manual

Foam Roller Care:

To clean and maintain your foam roller, simply use a damp cloth and mild soap or detergent. Store it in a safe

place where you will remember to use it before or after a workout or even to target tense muscles after a long

day.

Traditional Foam Roller Exercises:

1. Hamstrings

You can do this easy level roller exercise at home or gym. To perform this exercise, you should start by placing

the foam roller on the floor. Then sit with your left leg bent on the floor while your right leg is on the roller.

Place your hands behind your body and your fingers should be pointing away from you. Roll the foam roller

between your knee to just under the butt. Repeat the procedure with now your left leg on the roller and your

right leg bent on the floor.

2. Adductors

You can do this easy level exercise at home or at the gym to help loosen the tight muscles of the inner thighs.

To perform this exercise, you start by lying on the floor with your face down. Use your forearms to prop the

upper body. Place the foam roller under inner thighs just close to the pelvis. Roll the foam roller to the inside of

your knee.

3. Quads

To perform this exercise, begin by lying face down with the roller being positioned just above the knee of your

right leg. Using your arms and left leg, gently move up and down for about 4-5 times. Switch to the other side

and repeat the process.

4. IT-Bands

To perform this easy level exercise, place the foam roller on the outside of your thigh just above the bottom

knee. Use your bottom elbow to gently move your body up and down your outer thigh. Once you are through,

switch to the other side and repeat the process.

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Foam Roller Care: To clean and maintain your foam roller, simply use a damp cloth and mild soap or detergent. Store it in a safe place where you will remember to use it before or after a workout or even to target tense muscles after a long day. Traditional Foam Roller Exercises: 1. Hamstrings You can do this easy level roller exercise at home or gym. To perform this exercise, you should start by placing the foam roller on the floor.
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5. Glutes To perform this easy level exercise, sit on the roller while crossing your right leg over your left. While putting the weight of your hands for support lean towards the right hip. Gently roll from the glute to the back of your hip bone then roll back to the original position. Switch to the other side then repeat the above process. 6. Lats You can perform this easy level exercise at home or at the gym to reduce the soreness of your back muscles.