How to use the Mondragon Roller™

 

Step-By-Step Guide

Dr. Mondragon laying over a sand dune

 

Using a back roller, such as the Mondragon Roller ™, can be an effective way to relieve muscle tension and promote overall wellness. Its unique curvature and design is perfectly carved to reach those tough to reach areas. 
In this guide, we will walk you through the steps on how to properly use the roller for self-myofascial release. 

 

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Step 1: Find a Comfortable Space

Before you begin, find a comfortable and quiet space where you can lay down and have enough room to move freely. It's important to create a relaxing environment to fully benefit from the back roller.

Step 2: Position the Roller

Place the back roller on the floor and position it horizontally. Lay on the roller with your knees bent with feet and butt flat on the ground. Slowly lie back, ensuring that the roller is aligned with your spine.

This device is NOT intended for use on small joints like your knees, elbows, and ankles or lower back.

For your arms you can either place them on your stomach, to the side, or straight above your head depending on flexibility. 

Make sure your neck is parallel with the floor. DO NOT let your head hang, as this stretches the arteries in the neck.

 

Dr. Mondragon laying over Mondragon Roller™ - side view

 

For beginners, keep your arms at your stomach. Then you can slowly work your way up to place your arms above your head the more you use the device.

 If dizziness, numbness, tingling, nausea, vertigo, and/or any radiating symptoms into upper or lower extremities occurs, discontinue use immediately and seek out medical guidance. 

If your head does not reach the floor, feel free to use a pillow for support. 

 

Dr. Mondragon laying over Mondragon Roller™ with pillow support - side view

 Dr. Mondragon laying over Mondragon Roller™ with pillow support - different angle

 

Step 4: Start Rolling

Begin by slowly rolling up and down the length of your back, using your feet to control the movement.

Take deep breaths and relax as you roll, allowing the roller to target different areas of your back. 

 

Dr. Mondragon laying over Mondragon Roller™ - under view

 

Step 5: Focus on Tight Spots

If you come across a tight or tender spot, pause and hold the roller on that area for a few moments.
Do NOT place and hold on the low back!
Apply gentle pressure and allow the roller to work its magic in releasing the tension all the way up to those tough to reach spots like in between the shoulder blades. 
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Step 6: Getting Off

Listen to your body and find the level of pressure that feels comfortable yet effective.
If you want to get off simply roll to the side.
DO NOT DO A SIT UP. It undoes all the work and time you put into stretching.
 

Step 7: Roll Other Areas

Once you have rolled your entire back, you can also target other areas such as your hips, glutes, and thighs if needed. Simply reposition the roller and repeat the rolling and holding process on these areas.

 

Dr. Mondragon rolling tricept on Mondragon Roller™

 

Dr. Mondragon rolling out calf on Mondragon Roller™

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Dr. Mondragon rolling out quad on Mondragon Roller™ - side view

 

Remember, consistency is key when it comes to using a back roller. Aim to incorporate this self-myofascial release technique into your regular exercise routine to experience the full benefits. If you have any concerns or pre-existing conditions, it's always best to consult with a healthcare professional before starting any new exercise program. 

 

WARNING:

DO NOT STEP ON IT. This product is intended for general self-myofascial release as part of an exercise program. Because risks are associated with any exercise program, please consult with your healthcare professional before starting a new exercise program or adding this product to your current plan. Do NOT use this product if you have a serious injury, such as a muscle tear or break, or if you are pregnant. This product is NOT a toy, and is not intended for use by children without adult supervision. NOT intended for use on small joints like your knees, elbows, ankles, or low back. Come off immediately if you experience dizziness, numbness, tingling, nausea, vertigo, or any radiating symptoms; discontinue use and seek out medical guidance. Statements regarding health benefits have not been evaluated by the FDA. This product is NOT intended to diagnose, treat, cure, or prevent any disease or health condition. We DO NOT warrant that the quality of product will meet your expectations or any specific intended use, or that any certain results may be obtained from the use of the product.