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46
the exercise by supporting yourself with both arms while leaning
back; then roll your bottom over the massage roll with gentle
pressing movements.
Thigh
Sit upright on the floor or on a chair and hold the
massage roll by the two outer parts and now roll it
over your thigh slowly and using some pressure.
The centre, flexible element of the roll should now
massage your thigh muscle.
Arm/shoulder
Lean against a wall while standing up, with
your side facing the wall. Place the massage
roll between your upper arm and the wall. Now
apply gentle pressure on the massage roll and
move up and down with your legs so that the
massage roll rolls slowly along your arm. Increase
the distance between your legs and the wall in
order to increase the pressure on the massage
roll. Now slowly turn your back to the wall so
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