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YOGA FOAM ROLLER
SF-ER01
USER MANUAL
IMPORTANT! Please retain owner’s manual for maintenance and adjustment
instructions. Your satisfaction is very important to us, PLEASE DO NOT RETURN
UNTIL YOU HAVE CONTACTED US: support@sunnyhealthfitness.com or
1-877-90SUNNY (877-907-8669)
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IMPORTANT SAFETY INFORMATION
We thank you for choosing our product. To ensure your safety and health, please
use this product correctly. It is important to read this entire manual before
assembling and using the product. Safe and effective use can only be achieved if
the product is assembled, maintained, and used properly. It is your responsibility to
ensure that all users of the product are informed of all warnings and precautions.
1. Yoga Foam Rollers are an exercise aid and must always be used with correct
technique.
2. Before starting any exercise program, you should consult your physician to
determine if you have any medical or physical conditions that could put your
health and safety at risk or prevent you from using the product properly. Your
physician’s advice is essential if you are taking medication that affects your heart
rate, blood pressure, or cholesterol level.
3. Be aware of your body’s signals. Incorrect or excessive exercise can damage
your health. Stop exercising if you experience any of the following symptoms: pain,
tightness in your chest, irregular heartbeat, shortness of breath, lightheadedness,
dizziness, or feelings of nausea. If you do experience any of these conditions, you
should consult your physician before continuing with your exercise program.
4. Before use, ensure that the Yoga Foam Roller is in a safe operating condition.
Inspect the roller for any signs of wear and tear or damages, if these are apparent
do not use the item. Do not attempt to repair the damages.
5. Do not use the Yoga Foam Roller on your lower back. Doing so could cause the
muscles to contract in order to protect the spine. Do roll slowly and hold the roller
on tender spots like a knot for no longer than 20 seconds. Then start at the center
of the sore pot and lightly roll the tension outwards.
6. Don’t roll directly on an injury, constantly rolling on an area of pain could create
more inflammation and tension. Do expect a little bit of pain. Foam rolling hurts a
little but that is normal when you’re applying pressure directly to a tight or sore
muscle. When you are done with your foam rolling session, the pain should feel
much better.
7. Warm-up exercises - Perform warm-up exercises for at least 5 minutes before
starting your workout.
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USER GUIDE
We value your experience using Sunny Health and Fitness products. For assistance
with parts or troubleshooting, please contact us at support@sunnyhealthfitness.com
or 1-877-90 SUNNY (877-907-8669).
What is a Yoga Foam Roller?
● To put it simply, Yoga Foam Roller is a way to ease trigger points and boost your flexibility. It
is a form of massage that you can do yourself, that will help ease away pain. It isn’t that
different from a classic or sports massage.
● It helps stimulates your circulatory system, more blood will reach your muscle, making
it easier to use them with less pain. It will also help relieve any joint pain or stress. Best
of all, it will aid in your muscle’s recovery.
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We value your experience using Sunny Health and Fitness products. For
assistance with parts or troubleshooting, please contact us at
support@sunnyhealthfitness.com or 1-877-90 SUNNY (877-907-8669).
CALVES
Place the Yoga Foam Roller under your
mid-calf, and cross the opposite leg over
the top to increase pressure if
necessary.
Slowly roll over your calf to find a tender
spot, and hold there for 10 to 20
seconds.
Repeat on the other leg.
HAMSTRINGS
Place the Yoga Foam Roller horizontally
under one hamstring.
Use your hands to lift your hips off the
ground and beginning above your knee,
slowly roll the foam roller up and down
your hamstring, toward your buttocks.
Switch sides and repeat.
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We value your experience using Sunny Health and Fitness products. For
assistance with parts or troubleshooting, please contact us at
support@sunnyhealthfitness.com or 1-877-90 SUNNY (877-907-8669).
PIRIFORMIS
Sit on top of the Yoga Foam Roller,
knees bent and feet on floor.
Cross one ankle over your opposite leg
and lean back, supporting your weight
on your hands. Lean slightly towards the
side with the leg up, and roll to find any
tender spots. Hold for 10 to 20 seconds,
until you feel the tension ease.
Repeat on the other side.
UPPER BACK
Lie on the floor with the Yoga Foam
Roller beneath your upper back.
Engage your core and lift your hips
from the floor. Keep your neck in a
neutral position. Slowly roll along your
back until you find tender spots.
Hold for 10 to 20 seconds.
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We value your experience using Sunny Health and Fitness products. For
assistance with parts or troubleshooting, please contact us at
support@sunnyhealthfitness.com or 1-877-90 SUNNY (877-907-8669).
CHEST OPENER
Lie on your back with the Yoga Foam
Roller along your spine, your hips
extending off it. Your knees should be
bent and feet flat on the floor for
support.
With your chin in neutral position,
extend your arms out to each side and
gently lower your hips slowly toward the
floor. Hold at the point of gentle
tension. This is also a great spinal
stretch.
TENSOR FASCIA LATAR
Lie on your side with the Yoga Foam
Roller just in front of your hip. Cross the
top leg over the other leg and place your
foot on the floor for support.
Lean forward slightly and slowly roll from
your hip down to about 1/4 of the way
down your thigh, stopping on tender
spots. Hold for 10 to 20 seconds.
Repeat on the other side.
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We value your experience using Sunny Health and Fitness products. For
assistance with parts or troubleshooting, please contact us at
support@sunnyhealthfitness.com or 1-877-90 SUNNY (877-907-8669).
QUADRICEPS
Lie on the floor so that you are
face-down and the Yoga Foam Roller
is under your thighs. Keep your head
neutral and engage your core.
Slowly roll up and down the top of
your thigh for 10 to 20 seconds,
pausing on any tender spots to help
release muscle tension.
ADDUCTORS
Lie on the floor so that you are
face-down and bend one knee to the
side so that the roller is underneath.
Slowly roll the upper area of your
inner thigh to find any tender spots.
Hold for 10 to 20 seconds on any
tight spots.
Repeat on the other side.
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We value your experience using Sunny Health and Fitness products. For
assistance with parts or troubleshooting, please contact us at
support@sunnyhealthfitness.com or 1-877-90 SUNNY (877-907-8669).
Version 1.0
• We hope the exercises and tips in this Yoga Foam Roller Guide will help you
feel more limber and agile in your daily activities and even help you avoid pain.
1. Calves 7. Hip Flexors
2. Peroneals & Tibialis Anterior 8. Rectus Femoris & Vastus Lat
3. Hamstrings 9. Adductors
4. Gluteus Maximus 10. Vastus Medialis
5. Gluteus Medius & Piriformis 11. Erectors & Thoracic Spine
6. Tensor Fascia Latae 12. Latissimus Dorsi
