1.Pinpoint the sore or tight area of your muscle.
2.Control your body as you slowly lower the targeted area so it’s centered above the roller.
3.Lower your body onto the foam roller until you reach a point of discomfort (but not pain) and hold it there.
4.Hold for 20–30 seconds
5.The pressure alone provides benefits, but you can also roll slowly back and forth to further stimulate the area.
6.Continue to move slowly along the muscle with the roller, stopping and holding in the areas that need more focus.
7.Remember to breathe. Many people get so fixated on the sensation of massaging a painful knot that they forget to even take a breath.
Note:1.Never roll on a joint; 2.This product is used for relaxing and accelerating muscle recovery after exercise and cannot be used as a substitute for medication. If your body experiences unexplained pain, please seek medical attention in a timely manner.
