Pulseroll VIBRATING PEANUT BALL Manual página 6

GLUTES (BOTTOM)
LOWER BACK
QUADRICEPS
TRICEP
LATS
HIP FLEXOR & TFL
FEET
Sit on the Pulseroll and shift your weight to one side. slowly move from
the top of your hamstring up to your bottom area, finding tight areas
and then sticking on them while
keeping your hands on the floor for support. Repeat for the other side.
Place the Pulseroll under your lower back in a seated position raising
your hips off the floor. Hold your elbows on the floor and keep your
weight onto your lower back.
Lying face down to the floor, position the Pulseroll underneath both
quads, support your weight using your forearms. Slowly roll from above
the knee to below the hips to massage the area.
Lying on your side place the Pulseroll underneath the tricep, use the
other hand to support your weight and control the pressure.
Slowly bend the arm from the elbow to locate the knots and sticking on
them before moving along the arm from the elbow to just below the
armpit.
Place the Pulseroll underneath the forearms with the feet a shoulder
width apart then hold the plank position keeping the core engaged
throughout. Keep the head and spine neutral throughout the exercise.
Aim for 60 seconds.
Place the Pulseroll underneath both feet keeping the core engaged
throughout. Stabilise your weight on the elbows make sure they are
positioned underneath your shoulder. Aim for 60 seconds. A great
alternative to this exercise is to hold your bodyweight in the press up
position (on your hands) and like the above exercise keeping the head
and spine neutral throughout.
In a standing position put your foot down firmly while changing angles
allowing the central, inner and outer parts of your foot to massage
against the peanut. Make sure your standing foot is slightly bent to
support your weight.
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