GAIAM restore 05-61793 Deep Tissue Foam Roller User Guide

: June 4, 2024
: GAIAM restore

Table of Contents

EXCERCISE GUIDE
EXERCISE INSTRUCTION
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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.