GAIAM restore 05-61793 Deep Tissue Foam Roller User Guide
- June 4, 2024
- GAIAM restore
Table of Contents
GAIAM restore 05-61793 Deep Tissue Foam Roller
EXCERCISE GUIDE
LOWER LEG ROLL
**START**
Sit with back straight, hands on floor positioned slightly behind shoulders
with arms extended and supporting upper body. Straighten one leg; bend
opposite leg and position roller just above ankle under back of lower leg with
heel on floo.
**FINISH**
Press hands downward while raising buttock slightly off the floor. Straighten
bent leg, raise heel off floor and pull toes backward while pressing and
rolling lower leg across top of roller. Return slowly to start position and
repeat.
UPPER LEG ROLL
**START**
Sit with back straight, hands on floor positioned under shoulders with arms
extended supporting upper body. Bend one leg; straighten opposite leg and
position roller just above knee under back of upper leg with heel off floor
and toes pointed forward.
**FINISH**
Press hands downward while raising buttock off the floor. Fully straighten
leg, pull toes backward, shift body forward while pressing and rolling upper
leg across top of roller. Return slowly to start position and repeat.
HIP ROLL
**START**
Lie on side with body straight, bottom arm bent with elbow on floor under
shoulder supporting upper body. Bend top arm and leg and place foot flat on
floor in front of bottom leg. Straighten bottom leg and position roller just
below hip under side of upper leg with foot slightly off floor and toes pulled
backward.
**FINISH**
Press elbow downward while keeping body straight. Point toes slightly, shift
body backward while pressing and rolling side of leg across top of roller.
Return slowly to start position and repeat.
UPPER LEG ROLL (ANTERIOR)
**START**
Lie on stomach with body straight, toes on floor with arms bent and hands on
floor under shoulders. Position roller just below hips under front of upper
legs.
**FINISH**
Press hands downward while straightening arms and raising chest above floor.
Fully straighten arms, keep toes on floor, shift body forward while pressing
and rolling upper legs across top of roller. Return slowly to start position
and repeat.
CHEST ROLL
**START**
Kneel with knees behind hips, toes on floor, and back straight. Straighten one
arm and position hand on floor under shoulder with opposite arm slightly bent,
palm of hand on top of roller with fingers pointing outward.
**FINISH**
Bend straight arm, shift weight to same side while turning head in same
direction. Fully straighten arm, lower chest toward floor, while gently
pressing and rolling forearm across top of roller with thumb pointing upward.
Feel chest and shoulder stretch. Return slowly to start position and repeat.
SHOULDER ROLL
**START**
Kneel with knees under hips, lower legs and feet on floor, and back straight.
Straighten one arm and position hand on floor slightly in front of shoulder
with opposite arm bent, side of hand on top of roller with thumb pointing
upward.
**FINISH**
Straighten bent arm, shift weight forward and lower chest toward floor while
gently pressing and rolling forearm across top of roller with thumb pointing
upward. Feel shoulder and back stretch. Return slowly to start position and
repeat.
EXERCISE INSTRUCTION
- Warm up for 3-5 minutes before each exercise session.
- Complete each movement selected for 30-60 seconds.
- Perform 1-3 sets of each selected movement.
- Rest approximately 30-60 seconds between each movement.
- Perform movement in a safe and controlled manner.
- If unable to complete a movement for a minimum of 30 seconds perform the movement more slowly, or take more rest between movements. Or if unable to achieve moderate to maximal fatigue following the completion of 60 seconds of movement perform the movement more quickly, or take less rest between movements.
- Perform exercise session a minimum of 3 times per week for maximum results.
- Allow 24-48 hours of rest between each exercise session
Any exercise program comes with inherent risks. Consult your health care professional before beginning this or any exercise program.
© & TM 2018 Gaiam Americas, Inc. All Rights Reserved. Manufactured and distributed under license by Fit for Life LLC, Louisville, CO 80027-2452. | MADE IN CHINA | SKU 05-61814GUIDE