Sit or stand and position ball under arch of foot. Roll ball
forward and backward along underside of foot. Locate tight,
knotted area(s) and apply increased ball pressure. Resume
ball rolling and repeat.
Lie on back and position ball along the side of the spine just
above the hips. Roll ball side to side from spine to side of
waist. Locate tight, knotted area(s) and apply increased ball
pressure. Resume ball rolling and repeat.
Sit and position ball under back of lower leg. Roll ball
forward and backward along underside of lower leg. Locate
tight, knotted area(s) and apply increased ball pressure.
Resume ball rolling and repeat.
Lie on back and position ball under buttock. Roll ball in a
small circular motion. Locate tight, knotted area(s) and apply
increased ball pressure. Resume ball rolling and repeat.
Lie on side and position ball under back of shoulder. Roll ball
in a small circular motion along back of shoulder. Locate tight,
knotted area(s) and apply increased ball pressure. Resume
ball rolling and repeat.
Lie on side and position ball along side of upper thigh just
below hip. Roll ball up and down the side of the leg. Locate
tight, knotted area(s) and apply increased ball pressure.
Resume ball rolling and repeat.
Lie on back and position ball along the side of the spine just
above the shoulder blade. Roll ball up and down the upper
back along length of spine. Locate tight, knotted area(s) and
apply increased ball pressure. Resume ball rolling and repeat.
Lie on back and position ball along the side of the spine
between the shoulder blades. Roll ball up and down the mid
back along length of spine. Locate tight, knotted area(s) and
apply increased ball pressure. Resume ball rolling and repeat.
EXERCISE INSTRUCTION (BALL)
• Complete 1-3 sets per exercise, 15-60 seconds per set.
• Perform each exercise with a comfortable amount of muscle
pressure.
• When applicable, perform selected exercise for an equal
amount of time on each side of body.
• Roll the ball along the entire area of the tight and (or) sore
muscles.
• If desired, stop and apply pressure with the ball directly over
the knotted muscle area(s) for 3-5 seconds.
• Ball exercises may be performed daily, or as needed.
• IMPORTANT! Remember to always roll the ball over the
muscles and soft tissue areas, while avoiding prominent
bony areas.
FOOT
LOWER BACK
BUTTOCKS
HIP
MID BACK
LOWER LEG
SHOULDER
UPPER BACK
SKU 05-62132GUIDE
©2016 Gaiam and the “Flower of Life” logo design are registered trademarks and Restore is a trademark of Gaiam Americas, Inc. or its subsidiaries. Manufactured and distributed by Gaiam
Americas, Inc., Louisville, CO 80027-2452.
ACTUAL PRODUCT MAY DIFFER SLIGHTLY FROM THE ONE SHOWN.
STRETCH & MASSAGE KIT
EXERCISE GUIDE
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