Get Started with a Roller Section
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Upper Back
- Lie with the roller under your upper back.
- Roll up and down on the roller from your shoulders to the bottom of your rib cage.
Lower Back / Back of Hips
- Lie on your side with the roller under your back (above your butt).
- Bend your top leg and place behind your bottom leg.
- Roll upwards into your lower-side back (rock slightly to intensify).
Glutes (Butt)
- Sit with the roller under the top of your butt.
- Lean to the side and slightly backward, then roll down your butt.
- To intensify the massage, bend and cross your leg over your knee.
IT Band
- Lie on your side with the roller below your hip.
- Bend your top leg and place in front of your bottom leg.
- Lift your bottom foot slightly and roll down the leg (stopping at least 5 in. above the knee).
Quads
- Lie on top of the roller so that it’s under your quadricep.
- Support your weight on your forearms and roll down your quad (stopping at least 5 in. above the knee).
Calves
- With your calf on the roller, place your hands below your shoulders.
- Use your arms to lift your hips off the floor, and roll down your calf.
- You can also rainbow your toes for a cross-calf massage.