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STARTING POSITION: Lay down on your side, with your arm extended
and the Pro Roller positioned below your armpit. You must keep the leg
close to the ground in a straight line and the opposite leg must be bent.
MOVEMENT: Roll the Pro Roller upward and downward the armpit,
pausing at any hot spots. Repeat the movement. Maybe you need a little
practice and experience to find exactly the right muscles. The off hand
can also be used to control the movement of the Pro Roller.
STARTING POSITION: Place the Pro Roller under your shoulder blades.
Hold up your head with your hands (not to pull the head and neck) or cross
your arms on your chest. Keep your knees bent and feet flat on the floor.
Remember to keep your lower back and buttocks a little elevated off the
floor all the way through the exercise.
STARTING POSITION: Place the lower gluteus directly on top of the Pro
Roller. Hands should be positioned to support the weight of your upper body,
keeping the back / spine in an upright position.
MOVEMENT: Slowly roll forward, bringing the roller from just below
your buttock to just beneath your knee. You may bow to one side or the
other to work any tight spots to find within the muscles. You will help
work the entire muscle group if you point your toes in, out and straight. To
augment pressure or load, place one leg on top of the other and execute the
movement again.
GLTEOS / GLUTEUS
STARTING POSITION: Place the Pro Roller under the side of the
buttock just above the outside of the hip, leaning or placing your weight to
one side. Hold your upper body by putting the hand on the floor, the one
near the buttock in contact with the Pro Roller and the same side leg too.
MOVEMENT: Roll from the outside part of your buttock to the top. Use
your bent knee to assist the movement. Again, you may target any tight
spots by redistributing your weight and angle.
STARTING POSITION: Position the Pro Roller along the hip joint with
the leg straight. Support your upper body weight with your elbow bent. The
top leg is flexed with the foot on the floor to assist and support your weight
and to drive the movement.
MOVEMENT: This is a small movement with the roller only moving 5-7
cm between the hip joint and belt. Slowly roll the Pro Roller along your hip
targeting any trigger points you may find.
CUDRICEPS / QUADS
STARTING POSITION: One of the easiest exercises with the Pro Roller
is to release your quadriceps. Face down with your quads on the Pro Roller
and balance on your elbows. Place them on the floor.
MOVEMENT: Move up and down the Pro Roller, going from the top of
your thigh to the knee joint. Point your toes out to isolate the inner muscles.
Shift bodyweight to one side or the other to target and pressure points. If
you place one leg on top of the other you increase pressure.
STARTING POSITION: Lie on your side, with the Pro Roller positioned
just below your hip. Your top leg can be in line with your bottom leg if you
want more pressure. Or, bend it in front of you to unload some of your body
weight and provide better balance.
MOVEMENT: Use your hands for support and roll from your hip down to
your knee, pausing on any tight or sore spots. Using the Pro Roller on the
IT band can be painful, but many people find its one of the most useful
stretches you will do with the Pro Roller.
GEMELOS / CALVES
STARTING POSITION: Place the Pro Roller under your calves. Use your
hands to support your upper body. Remember to keep your bottom from
resting on the floor.
MOVEMENT: Slowly roll from your knee down to the ankle pausing
on any tight or sore spots. Point your toes up (dorsiflexion) and down
(plantar flexion), or stack one leg on top of the other to increase amount of
pressure. Lean towards your outer and inner calf to target any trigger points.
STARTING POSITION: Place the edge of the Pro Roller right on the hip
flexor. Balance on your elbows and with the top of one thigh on the edge of
the Pro Roller.
MOVEMENT: Roll from your upper thigh into your lower abdominal area.
MOVEMENT: Roll from your knee to the top of your ankle. Lean to one
side or the other to emphasize on the shins muscles and to avoid direct
pressure to the shin bone. If you place one leg on top of the other you
increase pressure.
STARTING POSITION: Rest on the Pro Roller the top of one of your
inner thighs. Balance on your elbows. The weight of your upper body rests
on the shoulders and on the knee of the leg that you are working with,
while the other leg remains straight.
MOVEMENT: Roll from your inner thigh (inseam) to the inside part of
your knee. Shift weight towards the Pro Roller for more pressure.
STARTING POSITION: Sit on the side of your gluteus area and cross
the same side ankle over the opposite quad, just above the knee. The
weight of your upper body rests on the same side hand and with the other
hand grasps your opposite knee.
MOVIMIENTO: Tire la rodilla hacia el hombro opuesto y use el pie que est
en el suelo para controlar el equilibrio.
MOVEMENT: Pull your knee towards the opposite shoulder and use your
planted foot to balance.
MOVEMENT: Roll the Pro Roller away from your body attempting to
rotate your palms upward at the end of the motion.
ADVERTENCIA
WARNING
IMPORTANTE: Lea todas las advertencias e
instrucciones antes de usar este producto a
fin de reducir el riesgo de lesiones.
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