GO VIBE VIBRATING MASSAGE ROLLER
Training Manual
14
Calves—Both Legs
Starting position -
Position the roller
under your legs just behind the ankle.
Place your hands to your sides and
slightly to the back, supporting your
upper body with your arms.
Movement -
Lifting your bottom off the floor, slowly
drive your body forward, rolling from the
akles to just below your knee. Pause on
any tight or sore spots for trigger point
massage—pointing your toes upward
(dorsiflexion) and downward
(plantar flexion).
GO VIBE VIBRATING MASSAGE ROLLER
Training Manual
15
Muscles targeted:
Gastroc and soleus (calves)
Note: to increase pressure intensity, you may
alsostack one leg on top of the other.
To target the inside or outside of your calf
muscles, you may also point your toes in or out.
Advanced massage exercise:
Movement -
Raise your bottom as you tighten or
engage your glutes and abdominal muscles,
bringing your body into a straight line. Continue
to roll your calves on the roller. Return to the
starting position and repeat. This reverse bridge
movement requires a strong lower back as
well as strong abdominal muscles.
