14
Calve muscles
1. Sit on the
fl
oor with the massage roller cross-
wise under your heels.
2. Use both hands to support yourself behind
your back. They should be shoulder-width
apart.
3. Slowly roll along your calve muscles from the
ankles up to just above the knee and back.
4. To increase the intensity of this exercise,
cross your ankles and repeat step 3.
Back muscles
1. Lie down on the
fl
oor, bend your knees with
your feet on the massage roller in a crosswise
position.
2. Tense your abdominal muscles and lift your
buttocks off the
fl
oor. Keep your back straight
in the process!
3. Balance yourself with the middle of your foot
on the roller. Do not roll onto your heels.
4. Hold this position.
Chest muscles
1. Lie down on the
fl
oor with the massage roller
lengthwise under your back. The roller is di-
rectly under your spine and supports you up-
per back and your neck in the process.
2. With your feet apart, bend your knees and lift
your buttocks so that your back is straight.
3. Gently rest your arms next to you and relax
your back.
4. Hold this position.
Gluteal muscles
1. Place the massage roller crosswise on the
fl
oor and sit on it.
2. Bend your legs and place your hands on the
fl
oor behind you.
3. Lift your left leg and place the left ankle on
the right knee. At the same time, keep your
back straight.
4. Slowly roll back and forth across the left glu-
teal muscle.
5. Repeat this exercise for the right leg.