Exercises

Examples of Exercises with a Massage Roller and Ball

 

Thank you for taking care of yourself!

 Welcome to the relaxing world of self-massage! You are just one step away from improving your lifestyle by incorporating a massage roller or massage ball into your daily exercise routine.

This guide will introduce you to the basic functions and benefits of a massage roller. The roller is designed for injury recovery, muscle tension relief, joint mobility improvement, and soft tissue stretching by increasing blood flow to the affected area.

Exercises with the roller provide an accessible and effective way to perform a deep tissue massage at home.

 

How to Use the Roller

1. Position the roller under your upper back, keeping your hands crossed on your chest and your feet flat on the floor.
2. Move your upper back forward and backward, using your lower body to push and pull the torso.
3. Repeat several times.

 

Lower Back 

1. Place the roller under your lower back, with your knees bent upward and your feet on the floor.
2. Move your upper back forward and backward, using your lower body to control the movement.
3. Repeat several times.

 

Neck | Pose 1: Forward and Backward Tilt

1. Position the roller under your neck, keeping it stable.
2. Lower your chin to your chest and hold the position for a few deep breaths.
3. Raise your chin upward and hold it while breathing slowly.
4. Repeat several times, avoiding excessive neck stretching.

 

Neck | Pose 2: Side-to-Side Tilt

1. Place the roller under your neck.
2. Tilt your head toward your right shoulder until you feel tension on the side of your neck.
3. Repeat on the left side.
4. Return to the starting position and repeat several times, without overstraining the neck.

 

Thoracic Spine

1. Place the roller along your spine and lie on your back.
2. Keep your feet flat on the floor with knees bent.
3. Roll gently from the edge of your left shoulder to the right shoulder, taking deep breaths.

 

Glutes

1. Sit on the roller with your knees bent and feet flat on the floor.
2. Place your hands behind your body for support, fingers pointing inward.
3. Move your body forward and backward continuously, rolling from the upper glute muscles to the upper hamstring.

Thighs and Iliotibial Tract (IT Band) 

1. Lie on your left side with your left arm extended behind your hip for support, and place the roller under your left thigh.
2. Position your right leg in front, bent at the knee with the foot flat on the floor.
3. Roll and massage the IT band from the knee to the hip.
4. Repeat on the right side.

 

Shoulders and Latissimus Dorsi

1. Lie on your right side, extending your right arm for support, and place the roller under your right shoulder.
2. Position your left leg in front, bending the knee and placing the foot flat on the floor.
3. Use the roller on the right side of your chest, leaning on your right leg.
4. Repeat on the left side.

Calves

1. Place the roller under your knees.
2. Support yourself with your hands on the floor behind your hips, keeping your back straight.
3. Use your hands to roll forward and backward. Repeat several times.

 

Shins

1. Kneel on the floor, supporting yourself with your hands, and place the roller under your knees.
2. Move continuously, pulling your knees toward your chest and pushing back toward your ankles using your hands.
3. Roll the roller several times, taking deep breaths.

 

 

Before Use

Use the massager before or after workouts. Identify painful areas and adjust the pressure based on your body weight. Gradually increase the intensity and duration of your massage sessions. Mild muscle tension is normal. If pain intensifies or spreads, stop using the roller immediately and consult a doctor.

 

General Safety Guidelines

Read the instructions carefully as they provide valuable information about the purpose, functions, and key benefits of the massage roller. This helps prevent misuse and accidents. Remove packaging and ensure the product is undamaged. For hygiene reasons, it is recommended that the roller is used by one person only.

Consult your doctor before using the roller if you:

• Have a history of vascular diseases such as varicose veins or vascular ectasias in the treated areas.
• Have sensitive skin prone to rashes or allergic reactions.
• Experience blood clotting disorders.
• Have infections, eczema, burns, open wounds, follicle inflammation, abrasions, injuries, or bruises in areas you plan to massage.
• Experience severe pain lasting longer than 2–3 days or have recently been in an accident or undergone spinal surgery.

 

It is important to note that performing these exercises may cause temporary discomfort—similar to what you might feel during your first visit to a gym. Muscle tension, soreness, and inflammation may take time to subside. If these are the causes of your discomfort (and not medical conditions such as a herniated disc, spinal injury, surgery, etc.), please limit your use of the massager to 10 minutes. Over the following days or weeks, you can gradually increase the duration of your sessions.

It is recommended to wait at least one hour after eating before exercising, stretching, or using the roller. 

Lay down carefully on a mat during exercises. Gently position the roller under the appropriate body parts, avoiding excessive pressure on injured areas. Be cautious when getting up from the roller. Allow yourself 30 seconds of rest between movements or before standing. 

After exercising, let blood flow return from your head to your heart to avoid dizziness. Stand up slowly, taking 30 seconds to rest between movements or before rising.

Consult your doctor to ensure that self-directed exercises, including the use of this massager, are safe for you.

If you experience severe pain, a spinal disc injury, acute pain lasting more than 2–3 days, recent trauma, or have undergone spinal surgery or sustained significant spinal injuries, and if you have neurological symptoms such as numbness or tingling, you should immediately consult a doctor!

The roller is intended to be used only as demonstrated and described in this guide. Avoid rolling the roller directly over bones, hamstrings, or highly sensitive areas. If you experience sharp pain, stop the exercises immediately and consult a doctor.

Do not allow children, individuals with disabilities, or those without experience or technical skills to use this product without proper supervision. Careful monitoring is required when this product is used by or near children. Ensure that children do not play with this product. To prevent choking hazards, keep packaging elements (such as plastic bags) out of reach of infants and children. Do not use the roller’s packaging in cribs, beds, strollers, or playpens. Plastic bags are not toys.

 

Disclaimer

The roller is made of high-density foam (expanded polypropylene).

WARNING: The roller is NOT a medical device. Before using this product, ensure that no self-directed exercises are contraindicated for you.

This product is not intended to replace prescriptions or recommendations provided by your doctor. You should not use the information provided here for self-diagnosis, treatment of diseases, or addressing health problems.

The information about the roller’s use is not intended for the diagnosis, treatment, or prevention of any diseases. Immediately consult a doctor if you suspect that you have health problems.

If any of the steps we recommend for using this product cause increased pain or worsen your condition, stop using the roller immediately and consult a doctor.

We recommend that you do not rely solely on the information provided in this material. Always read the labels, warnings, and instructions before using the product, and independently assess any associated risks.