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GoFit MASSAGE BALL, Training Manual

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Glutes

MASSAGE BALL 

Training Manual

10

MOVEMENT:

 For both positions, move side-to-side,  

up-and-down, or circularly (clockwise/counter-clockwise).

POSITIONS:

 

• Standing— 

With back 5-7 inches away from the wall,  

  place the ball in trigger-point area and carefully lean back 
  against wall 

• Sitting— 

Cross ankle over opposite knee and support you 

  upper body with your hands behind you.

MASSAGE BALL 

Training Manual

11

Summary of Contents for MASSAGE BALL

Page 1: ...M A S S A G E B A L L Training Manual Read all information before use Serious injury or fatality may occur ...

Page 2: ... doctor in relation to such participation and you agree to the terms of these Warnings and Disclaimers The models depicted in this program are well trained athletes and only you and your doctor can assess whether you are suited for the exercises and or diets depicted in the program e g you may have pre existing injuries or other conditions that make the exercises or diets depicted inappropriate fo...

Page 3: ...hemical cleaners Keep the Massage Ball out of direct sunlight Do not place Massage Ball where it would be exposed to extreme high or low temperatures or heat sources The Massage Ball is composed of synthetic materials its life span will depend on amount of usage and proper care Introduction 3A GoFit s Massage Ball reaches deep muscle tissue targeting knots and trigger points to relieve pain and so...

Page 4: ... ball is hitting the trigger point area If you feel extreme discomfort decrease pressure If you experience any significant bruising this is a sign you are pressing too hard over the area and may cause damage to your tissues For better relaxation and results take deep breaths in and out Check with your physician before engaging in any therapy determine if it is appropriate for you Forearms MOVEMENT...

Page 5: ... against wall With comfortable pressure applied to the ball move side to side or up and down to roll the ball back and forth in each area POSITIONS Neck Upper Back Shoulders and Shoulder Blades Middle Back Lower Back Glutes Note Massage one shoulder blade at a time one side of the spine at a time one glute muscle at a time MASSAGE BALL Training Manual 3 ...

Page 6: ...an against wall Turn your head the opposite direction of the trigger point being massaged with the opposite arm raised With comfortable pressure applied roll the ball side to side POSITIONS Upper Chest Just below clavicle Middle Chest Pectorals Note NOT suggested for women Lower Chest Just above the bottom of rib cage MASSAGE BALL Training Manual 5 ...

Page 7: ...our head the opposite direction of the trigger point being massaged with the opposite arm raised With comfortable pressure applied roll the ball side to side POSITIONS Upper Abdomen Just below rib cage Middle Abdomen Across belly button Lower Abdomen Just above the hips Note Massage from one side of your abdomen all the way to the other side MASSAGE BALL Training Manual 7 ...

Page 8: ...e pressure applied to the ball move up and down The ball should go from the bottom of your rib cage to your armpit OBLIQUES Standing with back 5 7 inches away from the wall place the ball in trigger point area at your hip Carefully lean against the wall With comfortable pressure applied to the ball move up and down The ball should go from your hip to just below your rib cage MASSAGE BALL Training ...

Page 9: ...or circularly clockwise counter clockwise POSITIONS Standing With back 5 7 inches away from the wall place the ball in trigger point area and carefully lean back against wall Sitting Cross ankle over opposite knee and support you upper body with your hands behind you MASSAGE BALL Training Manual 11 ...

Page 10: ...o side to roll the ball down to just above your knee joint Do NOT roll directly onto hip or knee joint POSITION Lying on your side on the floor bend your knee that is opposite of the trigger point and place the foot on the opposite side of the straight leg Slightly turn while supporting your upper body with your hands and forearm MASSAGE BALL Training Manual 13 ...

Page 11: ...back and support your upper body with your hands placed behind you Roll from just below the buttock to just above the knee joint POSITION 2 Sitting on the floor with one leg bent place the ball under the calf muscle of the straight leg with toes turned up then lean back and support your upper body with your hands placed behind you Roll from the top of the calf muscle just below the back of the kne...

Page 12: ...eg bent place the ball under the calf muscle of the straight leg with toes turned out then lean back and support your upper body with your hands placed behind you Feet MOVEMENT For both positions move side to side up and down or circularly clockwise counter clockwise POSITIONS Toes flexed Flex your toes upward Toes Pointed Point your toes so they are parallel to the floor Note Do NOT place your fu...

Page 13: ...mechanical including photocopying recording or any other information storage and retrieval system without the written permission of GoFit LLC Develop a well rounded fitness plan with companion products and instructional content from GoFit Shop select retailers worldwide or visit us at www gofit com to find your total home fitness solution ...

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