JFIT 20-0616 High Density Muscle Foam Roller User Guide
- June 15, 2024
- JFIT
Table of Contents
JFIT 20-0616 High Density Muscle Foam Roller
Specifications
- Product: Foam Rollers
- Brand: JFIT
- Quality: High
- Affordability: Affordable
Product Usage Instructions
Exercise Guide
Overhead Squat Stand with feet slightly wider than shoulder width apart. Extend arms overhead while holding roller horizontally. Squeeze palms toward each other as you draw shoulder blades together. Keep elbows in line with ears to engage upper back and arms. Send hips back to sit into a deep squat. Spine and shin bone should be parallel at the bottom of the squat. Return to the starting position. Muscles Targeted: Lower body, upper back, shoulders, and core.
Table Roll
Keeping hips lifted, slowly swing them back between your arms as roller
moves to your heels. Continue going back and forth in a controlled manner
without letting hips touch the floor. Try to maintain a neutral spine
throughout the motion (no rounding or arching spine). Muscles Targeted: Core,
back, shoulders, and arms.
Plank Jack
Start in the push-up/plank position with hands shoulder-width apart
balancing on the foam roller. From this position, begin with your feet
together then bounce your feet to shoulder width apart and then bounce back
together as you would for jumping jacks, staying on toes. Keep a slight bend
in knees as you land. Maintain a neutral spine throughout the movement.
Muscles Targeted: Core, hips, back, and cardio.
Airplane
Muscles Targeted: Calves, hamstrings, quads, arms, shoulders, and balance
(surrounding musculature of ankles, hips, and knees).
Hamstring Bridge
Grab a foam roller, lie faceup with palms down flat on the floor and place
the foam roller under your feet. Bend at the knees and lift your hips into a
bridge position so the hips, knees, and heels are in line. Slowly roll the
foam roller forward and backward with your feet in a controlled manner. Keep
your glutes and hamstrings engaged to prevent the roller from slipping.
Muscles Targeted: Hamstrings, core, and legs.
Plank Leg Lift
Start in the push-up/plank position with hands shoulder width apart
balancing on the foam roller. Raise your right leg up off the floor about 6
inches, immediately move it out to the right, hold for a count, move it back
in and return your right foot back to the starting position. Repeat on the
other side. Muscles Targeted: Abs, glutes, quads, and shoulders.
Inner Thigh Bridge
Grab a foam roller, lie faceup with palms up flat on the floor and place
the foam roller between your thighs near your knees. Bend at the knees and
lift your hips into a bridge position so the hips, knees, and heels are in
line. Flex your feet up so your lower point of contact is your heels.
Alternating Heel Tap
Muscles Targeted: Inner thighs, core, and legs.
Stretches
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Back Muscle (Latissimus Dorsi)
Muscles Targeted: Latissimus dorsi, upper back, and shoulders. -
Inner Thighs (Adductors)
- Muscles Targeted: Inner thighs.
-
Calves (Gastrocnemius/Soleus)
- Muscles Targeted: Calves.
-
IT Bands (Iliotibial)
Muscles Targeted: IT bands. -
Quadriceps
Muscles Targeted: Quadriceps. -
Hamstrings
Muscles Targeted: Hamstrings. -
Snow Angel
Muscles Targeted: Full body stretch. -
Glutes (Piriformis)
Muscles Targeted: Glutes. -
Upper Back (Thoracic Spine)
Muscles Targeted: Upper back.
FAQ
-
Q: How do I contact the company?
A: Contact information can be found on page 23 of the user manual. -
Q: How should I care for the foam rollers?
A: Care instructions can be found on page 24 of the user manual.
GETTING STARTED
Foam rolling should be an essential part of your daily routine. It is great for lengthening and elongating muscles and particularly beneficial for anyone that suffers from tight and fatigued muscles, such as athletes or those that sit at a desk all day. The roller is also an effective way to loosen up muscles, such as the IT Band and shin muscles, that are hard to access through conventional stretching techniques. Self myo-fascial release allows normal blood flow to return and help restore healthy tissue. When used frequently and often the foam roller can greatly assist with correcting muscle imbalances, improve range of motion, help prevent injuries and recovery. Foam rollers can be used before a workout, to warm up the muscles before stretching, after exercising or every morning for a great start to the day!
MOTION:
Slowly roll the targeted area until the most tender spot is found. Hold on
that spot while relaxing the targeted area and discomfort is reduced, between
30 seconds and 90 seconds.
CARE INSTRUCTIONS:
Dirt, grime, germs and perspiration can build up on your foam roller. Clean
using a damp cloth with mild soap or detergent. Do not submerge in liquid. It
is best to store foam rollers upright in a cool dry place. Do not stack
anything on a foam roller during storage or transportation.
PRODUCT DISCLAIMER:
- Foam rolling is not appropriate for all clients, including those with congestive heart failure, kidney failure, or any organ failure, bleeding disorders, or contagious skin conditions. If clients have medical issues, have them seek the advice of their medical professional before you begin.
- There are some inherent risks involved in using any JFIT product including but not limited to serious physical injury. We will not be held liable under any circumstance for incidental or consequential loss, damage, or injury due directly or indirectly to the use of this product including any malfunction from negligence or defect. The seller makes no claims as to the suitability of this product for any specific purpose or use. The Buyer understands that the use of the product can cause possible injury or death to themselves or others. The Buyer agrees to release, discharge, indemnify, and hold harmless our company and its officers, directors, shareholders, members, employees, agents, and their respective successors and assignees against any loss, liability, damage, claim, cause of action, known or unknown cost, or expense of any nature whatsoever, including without limitation reasonable attorneys’ fees and other legal costs arising from the use of our products and content.
Additional Products
JFIT Covers All Your Fitness Needs
Our cutting-edge, affordably priced equipment is perfect for at-home
exercisers, personal trainers and gym junkies alike. We also supply retailers
nationwide. We keep stepping up our game—so you can too.
Exercises
OVERHEAD SQUAT
- Stand with feet slightly wider than shoulder width apart. Extend arms overhead while holding roller horizontally. Squeeze palms toward each other as you draw shoulder blades together.
- Keep elbows in line with ears to engage upper back and arms. Send hips back to sit into a deep squat. Spine and shin bone should be parallel at the bottom of the squat. Return to the starting position.
- Muscles Targeted : Lower body, upper back, shoulders, and core
TABLE ROLL
- Sit upright on the floor with legs extended in front of you making a 90° angle with your ankles on the foam roller. With your arms and hands at your side pressing yourself off the floor—face fingers forward for more difficulty and face them outward or away from the roller for an easier movement. Keeping legs straight, thrust hips up as high as you can and look toward the ceiling as the roller moves up your calves.
- Keeping hips lifted, slowly swing them back between your arms as roller moves to your heels. Continue going back and forth in a controlled manner without letting hips touch the floor. Try to maintain a neutral spine throughout the motion (no rounding or arching spine).
- Muscles Targeted: Core, back, shoulders, and arms
PLANK JACK
- Start in the push-up/plank position with hands shoulder width apart balancing on the foam roller. From this position, begin with your feet together then bounce your feet to shoulder width apart and then bounce back together as you would for jumping jacks, staying on toes. Keep a slight bend in knees as you land. Maintain a neutral spine throughout the movement.
- Muscles Targeted : Core, hips, back, and cardio
AIRPLANE
- Grab a foam roller (24” – 36″) and hold the roller behind you parallel to floor with your palms facing up. Transfer your weight onto right leg and lift your left leg straight behind you as your chest hinges forward into an airplane position. Squeeze shoulder blades together and away from ears. Raise and lower in 3 inch increments keeping your shoulder blades retracted and engaged throughout the movement. Keep your arms as straight as possible to activate triceps, delts, and lats.
- Muscles Targeted: Calves, hamstrings, quads, arms, shoulders, and balance (surrounding musculature of ankles, hips, and knees)
HAMSTRING BRIDGE
- Grab a foam roller, lie faceup with palms down flat on the floor and place the foam roller under your feet. Bend at the knees and lift your hips into a bridge position so the hips, knees, and heels are in line. Slowly roll the foam roller forward and backward with your feet in a controlled manner. Keep your glutes and hamstrings engaged to prevent the roller from slipping.
- Muscles Targeted: Hamstrings, core, and legs
PLANK LEG LIFT
- Start in the push-up/plank position with hands shoulder width apart balancing on the foam roller. Raise your right leg up off the floor about 6 inches, immediately move it out to the right, hold for a count, move it back in and return your right foot back to the starting position. Repeat on the other side.
- Muscles Targeted: Abs, glutes, quads, and shoulders
INNER THIGH BRIDGE
- Grab a foam roller, lie faceup with palms up flat on the floor and place the foam roller between your thighs near your knees. Bend at the knees and lift your hips into a bridge position so the hips, knees, and heels are in line. Flex your feet up so your lower point of contact is your heels.
- There are two options for exercise in this position. You can perform an isometric hold by lifting your hips into the bridge position and holding for 45 seconds, or you can raise and lower your hips in and out of the bridge position in a slow controlled manner for a desired number of repetitions.
- Keep the roller tightly squeezed to engage the surrounding hip and leg musculature.
- Muscles Targeted: Core, back, glutes, and inner thighs
ALTERNATING HEEL TAP
- With the foam roller on the ground, lie supine on the roller vertically under your spine. Place fingertips on the floor to help stabilize as you lift both legs into a knee bent 90° angle. Holding the 90° angle, alternate legs and tap your heel to the floor.
- Muscles Targeted: Obliques (side ab muscles), glutes, and lower back
SAWING PLANK
- With the foam roller on the ground in front of you parallel to your body, position yourself into the push-up/plank position. Carefully place both forearms on the foam roller with your hands clasped and feet at hip width. Use your arms to roll the roller back and forth slowly between your wrists and elbows. Keep your core and glutes engaged throughout the movement.
- Muscles Targeted: Core, shoulders, and arms
SIDE PLANK REACH-THROUGH
- Lying on your right side with your body completely straight and your foam roller perpendicular to you at your feet. Place your ankles staggered on the foam roller with your left foot in front of your right.
- Lift your hips into a side plank with your right elbow and forearm in line with your shoulders supporting you. Balance on your right forearm and sides of feet and extend your left arm toward the ceiling. Rotate inward and thread your left arm under your torso as you lift your hips into the air and pull your roller towards you. Return your left arm toward the ceiling at the same time you lower your hips back a neutral side plank on the roller. Repeat this for a desired number of slow and controlled repetitions.
- Muscles Targeted: Obliques, abdominal muscles, lateral leg muscles, and deltoids
BACK MUSCLES (LATISSIMUS DORSI)
- Begin by placing a foam roller on the floor perpendicular to your body. Lie on your right side with your body straight, your right arm extended overhead and the roller under your right arm pit. This will expose the upper part of the latissimus dorsi.
- Take your left leg and your hip and knee to make 90° angles to allow you to SUPP move your body over the foam roller. Roll up and down the lat while also rotating your body slightly to your front and your back as you try to find the most tender spots (muscle adhesions). Once you find these tender spots hold the position for a minimum of 30 seconds.
- Apply more pressure to the tender spot by lifting your hips off the floor. Remember to only apply as much pressure as you can tolerate and do your best to relax the muscle that is being massaged. Repeat on the left side.
INNER THIGHS
(ADDUCTORS) Lie on the ground in the prone position with the foam roller
parallel to your body on the right side. Take your right leg and externally
rotate it so you can flex your hip and knee to make 90° angles. Place your
right inner thigh on the foam roller. Use your forearms and left leg to apply
pressure to the right inner thigh and move right to left to find the most
tender spot between the knee and pelvis of your thigh. Once you find these
tender spots hold the position for a minimum of 30 seconds. Remember to only
apply as much pressure as you can tolerate and do your best to relax the
muscle that is being massaged. Repeat on the left side.
CALVES (GASTROCNEMIUS/SOLEUS) Place the roller under one of your calves and rest your other foot on the floor as shown. Roll from the ankle to below the knee. Rotate the leg in, then out. You can also stack your ankles to add more pressure.
IT BAND (ILIOTOBIAL) Place the roller under your hip. To roll your left leg, cross your right leg over the left placing your foot on the floor as shown. Place both hands on the floor for support. Using your left arm to assist the motion, roll your thigh back and forth over the roller from just below your hip to above your knee. Switch sides.
QUADRICEPS
Position the roller under your thighs. Place your elbows and forearms on the floor in front of you as shown to support your weight. Feet should be stretched out behind you with toes on the floor and heels towards the sky. Use your arms to gently roll back and forth from your pelvic bone to just above your knees.
HAMSTRINGS
Position the roller under your legs. With arms planted behind you, palms firmly on the floor to support your body. Legs either straight out in front, or stacked for more pressure. Feet off the floor. Using your arms to gently roll back and forth from your glutes to just above your knees.
*SNOW ANGEL (REQUIRES 36″ ROLLER)**
Lie supine on the roller vertically on the ground so the roller is supporting the full length of your spine from your head to your tailbone. Bend your knees and rest your feet on the floor below the end of the roller to prevent stress to the lumbar. Place your arms straight down at your sides with your palms facing the ceiling—this is your starting point. Maintain palms facing up as you slowly extend your arms out and overhead. Slowly return to the start and repeat for the desired number of repetitions. Remember to relax your back muscles through this movement.
GLUTES (Piriformis)
Place the foam roller under your glutes as shown. With arms extended behind you, with palms firmly on the floor, cross your right leg over your left. Left foot placed firmly in front, knee bent. Move your glutes back and forth across the roller. You can slightly tilt to one side to concentrate more pressure.
UPPER BACK (THORACIC SPINE) Position the roller underneath your shoulder blades. Bend your knees so your feet are flat on the floor. Raise your torso and glutes off the ground and either cross your arms over your chest or place hands behind your neck for support. Slowly roll back and forth so the roller moves up and down the middle of your back and the top of your shoulder blades. Keep your head and neck aligned with your back, looking straight up at the sky, as to not put extra stress on your spine.
Customer Success and Contact
Your complete satisfaction is our top priority!
-
HAPPY
- Thank you! Without your product review, we do not exist.
- We know you have many choices, and we sincerely appreciate your purchase of our JFIT product. We take pride in manufacturing a quality product and hope you are completely satisfied with your item. If you have enjoyed our service and quality, please let others know what you think by leaving a review through the specific retailer you purchased your JFIT product.
-
UNHAPPY
If your order arrived incorrect, damaged, or missing parts, please contact the customer service where you purchased the item, i.e. Amazon.com. All refunds and returns will need to be processed through the original point of purchase as JFIT does not have access to order information or funds. -
CONTACT
- If you need help with product questions, you need replacement parts, or have concerns, please reach out to us and we will do our best to accommodate you.
- Email: info@jfit.com
JFIT
- 11 Arcadia Way Columbia Falls, MT 59912 P. +1.406.300.0090
- E. info@jfit.com
- www.jfit.com
References
Read User Manual Online (PDF format)
Read User Manual Online (PDF format) >>