User Guide
Neck
Place the roller on the
back of your neck on the
same side of your body as
your hand. Apply pressure
on a tender spot and run
the roller up and down
the length of the muscle
until it relaxes.
Chest
Place the roller on your
pectoral muscle on the
opposite side of your body
as your hand. Roll at a
45–degree angle from
your chest up to your front
shoulder until the muscle
relaxes. Repeat on the
opposite side.
Forearms
Place the roller on your
upper forearm near the
elbow. Massage down the
arm towards the wrist. Move
the roller until you find a
sore spot and apply pressure
until the muscles relax.
Repeat on the other arm.
Hands
Place the roller on your
palm. Move until you find
a sore spot and apply
pressure on that area.
Massage in a circular
motion until the muscle
relaxes. Repeat on the
opposite hand.
Quadriceps
Place the roller on your
quadricep on the same
side of your body as your
hand. Run the roller up
and down from the upper
thigh to the knee. Apply
pressure until the muscle
relaxes. Repeat on the
opposite leg.
Lower Back
Place the roller on your
lower back on the same
side of your body as your
hand. Locate a tender area
and apply pressure on it
by massaging in a circular
motion or roll up and
down along the length
of the muscle. Repeat on
the opposite side. If it is
difficult to reach, have a
partner apply pressure.
Feet
Place the roller against
the arch of your foot
on the opposite side of
your body as your hand.
Massage back and forth
from the heel to the toes.
Find a tender spot and
hold it there until the
muscle relaxes. Repeat on
opposite foot.
Shoulders & Upper Arms
Place the roller on your
shoulder or upper arm
on the opposite side of
your body as your hand.
Move until you find a sore
spot. Apply pressure and
massage up and down in a
vertical motion. Repeat on
the opposite side.
Trapezius Muscles
Place the roller on your
trapezius muscle on the
opposite side of your body
as your hand. Massage from
the top of your shoulder
towards your neck. Apply
pressure and roll back
and forth until the muscle
relaxes. For stiff muscles,
have a partner perform the
massage in order to apply
more pressure.
Use the suggested examples below to learn proper form and techniques when massaging with the Teeter
®
Massage Ball. For best
results, incorporate the Massage Ball into your regular routine, starting with light pressure and increasing pressure over time. If you
feel any discomfort, decrease pressure or discontinue use. Avoid placing pressure directly on bones, joints, and the spine.
