Fitness-Mad Foam Roller User manual

STUDIO FITNESS EQUIPMENT

Thank you for buying a Fitness-Mad Foam Roller. Please read the
following instructions before first use. We recommend you keep hold of
this manual for future reference.
Foam rollers are increasingly used in fitness, Pilates and physiotherapy
to improve strength, flexibility and balance. Rollers are also used for
myofascial massage and self-acupressure.
UPPER BACK
Rest your upper back against the foam roller underneath your shoulder blades.
Bend your knees so your feet lie flat on the floor. Lift your buttocks and place your
hands behind your head. Keeping your core muscles tight, slowly roll back and
forward so that the roller moves up and down between the middle of your spine
and the top of your shoulder blades.
•We recommend that you consult your doctor before taking up a new exercise or using a new piece
of exercise equipment.
• Always check your Foam Roller for damage before use. Replace when
worn or if showing any sign of damage.
• Store your Foam Roller away from extremes of heat or cold as this
will reduce the life of the product. Avoid sharp objects.
• Do not use your Foam Roller on rough or abrasive surfaces as this will
damage the material and will reduce the life expectancy of the product.
• Your Foam Roller is not a toy and can be dangerous if used incorrectly.
Please use only as instructed and store in a secure place out of reach of children.
• We recommend that you wear sports shoes whilst training (avoid sandals or shoes with heels)
and that you ensure the Foam Roller is placed securely underneath the area to be stretched prior
to use.

LOWER BACK
Rest your lower back on the foam roller with both knees bent and feet flat on the
floor.
Tighten the core by keeping your abdominal muscles tensed to support your upper
body, whilst providing support for your spine. Keep your head and neck in a neutral
position and look straight ahead. Roll from just above your hips to just below your
lower ribs.
LATISSIMUS DORSI
Lie on your right side with your right arm extended along the floor with the foam roller directly
underneath your right armpit.
Bend your left arm and lightly place your left hand on the floor for support. Roll up and down so
the foam roller moves from your armpit to just above your waist. Once finished, switch over to
work your left side.

QUADRICEPS
Lie face down with the foam roller positioned underneath your thighs.
Bend your elbows so that your forearms are flat on the floor to support your weight, with your feet
suspended above the floor. Tensing your abdominals and keeping your core muscles tight, use
your arms to gently roll your body back and forward to move the foam roller from your pelvic
bone to just above your knees.
GLUTEUS MAXIMUS
Sit on the floor with your legs straight.
Extend your arms to lift your glutes and place the foam roller underneath your buttocks and
bend one leg. Proceed to angle your body so that one buttock bears the brunt of your weight.
Move your glute back and forth across the foam roller and once finished, move your weight to
the other side and repeat.

ILIOTIBIAL BAND
Position your left hip against the foam roller on the floor.
Cross your right leg over your left and put both hands on the ground for support.
Using your left arm to assist the motion, roll your thigh back and forth over the foam
roller from below the hip to above the knee. Once finished, switch positions to work
your right leg.
HAMSTRINGS
Sit with your legs extended in front of you with the foam roller directly underneath
your thighs.
Place your hands flat on the floor behind you for support. Using your arms to initiate
the motion, slowly roll back and forth to move the foam roller up and down from the
bottom of your glutes to just above your knees.

TIBIALIS (SHINS)
Whilst on your hands and knees on the floor, place the foam roller underneath your
shins.
Position your hands in front of your shoulders on the ground with your heels rotated
slightly outward. Shift your weight forward, bringing your shoulders in front of your
hands and moving the foam roller from your ankles to just below your knees.
CALVES & SOLEUS
Sit on the floor with the foam roller underneath your calves.
Place your hands on the floor behind you and raise your buttocks off the floor, meaning all of
your body weight should be on your hands and the foam roller. Slowly roll back and forward to
move the foam roller from just below your knees to above your ankles.

GET MORE
FROM
MAD-HQ
All of the ‘MAD’ brands are coming together;
Fitness-Mad, Yoga-Mad, Pilates-Mad & Align-
Pilates on one, easy to navigate website whilst
still providing individual areas of the site
dedicated to your chosen practice or discipline.
FIND THE PERFECT PRODUCT
PARTNERS FOR YOUR
TRAINING:
POWER RESISTANCE LOOP
The latex Power Resistance Loop from
Fitness-Mad provide the perfect answer to
resistance training for those on the move or
for those looking for home use. The bands
come in a variety of different strengths for
different users and can be amended with
the addition of the Power Loop Handle,
giving the user a handle to grip onto whilst
performing exercises.
TRIGGER POINT MASSAGE BALL SET
Get a set of our Trigger Point Massage
Balls: the set contains 3 different coloured
balls ranging from softer to harder for
acupressure massage and trigger point
release. Use in conjunction with a foam
roller for great results!