HAMSTRING
With both hands anchored to the ground for stability place the
Polish
Light
TM
under your hamstring and slowly roll along the back
of your upper leg up and down from your knee to right under your
glutes. For more resistance, cross your other leg over the top of the
other as this will cause more weight down onto the ball for a deeper
massage. Repeat on the other side.
GLUTE
With both hands anchored to the ground for stability and bending
either one or both legs place the
Polish
Light
TM
directly under your
glute and slowly roll back and forth. By leaning to the right or left you
can isolate the glute more. Repeat on the other side.
LUMBAR
Stand against a padded wall placing the
Polish
Light
TM
on one side of
your middle back. Tighten your abs and slowly bend your knees to
move the ball across the side of your middle back. Stay clear of rolling
the ball directly over your spine. Repeat on the other side of the middle
back.
LOWER BACK
Sit on the floor with the
Polish
Light
TM
on your lower back and anchor
both your forearms to the ground for stability. Press your body into the
Polish
Light
TM
and slowly roll your lower back gently moving it up and
down for that side. Make sure to not roll the ball directly over your spine.
Repeat on the other side of the lower back.
UPPER BACK/ SHOULDER
Stand against a padded wall placing the
Polish
Light
TM
on your
shoulder/upper back. Tighten your abs and slowly bend your
knees to move the ball across your upper back and shoulder.
Repeat on the other side of your upper back/ shoulder.
Содержание PolishLight
Страница 1: ...MODERN RECOVERY FOR ALL PolishLight Manual...
