odoland SP0377 User manual

MASSAGE BALL WORKOUT
SP0377
http:www.iodoland.com/

PART1. TOTLA BODY MASSAGE
FOR NECK
30-45 Seconds
1. FOR UPPER BACK
30-45 Seconds
2.
FOR MIDDLE BACK
30-45 Seconds
3. FOR WAIST
30-45 Seconds
4.
FOR HIPS
30-45 Seconds
5. FOR UPPER LEG
30-45 Seconds
6.

FOR CALF
30-45 Seconds
7. FOR SOLE
30-45 Seconds
8.
FOR ARM
30-45 Seconds
9. FOR SHOULDER
30-45 Seconds
10.
FOR SPINE – UPPER BACK
30-45 Seconds
11. FOR SPINE – MIDDLE BACK
30-45 Seconds
12.

PART2. TIGHT LEGS WORKOUT
FOR CALVES
Roll for 2-3 Minutes
1.
A. FULL CALF RELEASE B.SOLEUS RELEASE
C. MEDIAL SOLEUS RELEASE D.GASTROCNEMIUS RELEASE
FOR TIBIALIS ANTERIOR
Roll for 1-2 Minutes
2.
A. TIBIALIS ANTERIOR RELEASE B.TIBIALIS ANTERIOR RELEASE
WITH BLOCK

FOR PERONEALS
Roll for 1-2 Minutes
3.
FOR QUADRICEPS
Roll for 1-2 Minutes
4.
FOR VASTUS MEDIALIS AND SARTORIUS
Roll for 1-2 Minutes
5.

FOR IT BAND
Roll for 1-2 Minutes
6.
FOR HAMSTRINGS
Roll for 2-3 Minutes
7.
A. HAMSTRINGS RELEASE B.HAMSTRINGS RELEASE WITH
BLOCK

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