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IT (Iliotibial) Band

MASSAGE BALL

Training Manual

MOVEMENT:

Place the ball slightly below your hip joint. With

comfortable pressure applied to the ball, move side-to-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

Содержание MASSAGE BALL

Страница 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 ...

Страница 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 ...

Страница 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 ...

Страница 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 ...

Страница 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 ...

Страница 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 ...

Страница 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 ...