Neck massage
– turn your head to the left and move the roller along your neck on the right. Straighten your head, lean forward slightly, and move the roller along the back of your neck.
- Turn your head slightly to the right and move the roller along your neck on the left.
Shoulder massage
- grasp the massage stick with your left hand behind your back and, using your right hand, move it along your right shoulder and trapezius.
- shift your hands and move it along your left shoulder and trapezius.
Upper back massage
– grasp the roller like you did during the shoulder massage, with one difference: hold the elbow of your upper, front arm higher, so that you can move the roller between your backbone and your shoulder blade on the right.
- shift your hands and move the roller between your shoulder blade and backbone on the left.
Arm massage
– with your left hand, grasp the roller’s handle behind your back and use your right hand to move it along your right arm.
- shift your hands and move it with your left hand along your left arm.
Lower back massage
– bend your left elbow, support one handle inside your elbow and grasp the roller’s other handle with your right hand and move up and down; then open up your left elbow and grasp the massage stick with your left arm behind your back and use your right hand to move it up and down more along the side of your body, then finish by massaging your buttocks in the same way.
- massage the left side of your body in the same way.
Thigh massage
– start by moving the roller along your thigh upwards and downwards in the front thigh, then along the side, and then end in the back. Lift the massaged leg slightly, prop it, and leave it loose or kneel on your left knee.
- Massage your left thigh in the same way.
Calf massage
– start by moving the roller along your calf upwards and downwards, first on the right side and then the left side, ending on the back side of the calf. Lift the massaged leg slightly, prop it, and leave it loose or kneel on your left knee.
- Massage your left calf in the same way.
Sole massage
- lay the massage roller and the mat on the floor, lay your sole on the roller, and massage your sole from your toes to your heel.
Spend at least 3 minutes on each sole.
