Instructions – MuscleRoll

INSTRUCTIONS INSTRUCTIONS INSTRUCTIONS

Training Rules for MuscleRoll®: MuscleRoll®: MuscleRoll®:

1. Always consult with your physician before engaging in any exercise program to determine if you have any physical limitations that would pose a health or safety risk.

2. Do not exercise while pregnant without consulting with your physician first.

3. Don’t forget to breathe while you are exercising. Never hold your breath, and always breathe evenly.

4. Keep the MuscleRoll® in contact with the belly of the muscle during training. Do not roll over joints, bony prominences, or floating ribs.

5. Tissue mobilization exercises should feel like firm massages, as you will feel pressure on your muscles. (Do not use the MuscleRoll® if you are experiencing extreme pain. Consult with your physician if any pain persists after using the MuscleRoll™.)

6. Engage in light warm-up exercising, such as walking, bike riding, or stretching for 5-10 minutes before rolling with the MuscleRoll®.

7. Always wear comfortable exercise clothes that do not restrict your movement while using the MuscleRoll®.

8. Always use the MuscleRoll® in a slow and controlled manner.

9. Make sure that you have enough room and that there are no objects in the area that could cause injury while using the MuscleRoll®, especially if you were to slip or lose your balance.

10. Do not use the MuscleRoll® on slippery or uneven surfaces that could cause it to slip out from under you.

MuscleRoll® Tips: Tips: Tips:

Spend most of your time on the areas that cause you soreness or pain, especially those areas with little flexibility.
Roll completely over the muscle, covering its entire span.
Roll on any given muscle a few times before moving on to another one.
Roll out slowly! There will be a little more pain, but there’s much more to gain.
When you encounter a sore spot (called a trigger point), pause there and hold your position until the pain subsides. Then continue rolling out the muscle in its full length.
Before working out, spend just a little time on each muscle, but make a conscious effort to roll out the muscle in its full length.
After working out, focus on the trigger points and relieving pain in those areas. Spend a lot of time on each muscle.

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The Science Behind The MuscleRoll® Exercise Roller and Myofascial Release: Myofascial Release: Myofascial Release:

The process involved when using your MuscleRoll® exercise roller, is called Self Myofascial Release (SMR), which is a technique used to release tension and realign the body. (The word “myofascial” is derived from the Latin words myo, meaning “muscle,” and fascia, meaning “band.”) Fascia is tough connective tissue that spreads throughout the body in a three-dimensional web, from the head to the toes. Fascia surrounds every muscle, bone, nerve, and organ in the body.

The MuscleRoll® exercise roller is available for purchase in the USA, and the MuscleRoll® PLUS, ribbed roller, is available for purchase only outside the USA