Step-By-Step Guide

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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.

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. 

 

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. 

Step 5: Focus on Tight Spots

Step 6: Getting Off

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.

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.