Foam Roller Guide

The LyfeFocus Foam Roller helps to ease joint pain and muscle tension by using trigger point deep tissue massage therapy to remove knots. As well as relieving muscle tension, the roller also improves flexibility and mobility. It makes a great supporting product to any other massage or chiropractic therapies you might be receiving and we suggest making it part of a daily routine to relieve built up tension and help your muscles relax. The roller is compact, portable and sturdy, yet light enough to go wherever you go. Please start off slowly and steadily whilst you get used to the foam roller. Always use within your own personal limits.

How to use your Foam Roller

Target individual muscle groups at one time: Very slowly roll up and down the muscle, taking roughly 3-4 seconds to complete the movement. Locate knots in the muscle: Take your time and look out for ‘trigger point’ knots in the muscle. Once you locate a trigger point: Pause on it for 20 seconds whilst breathing deeply, allowing the muscle to relax over the roller. Added Pressure: Target particularly sore or tense areas by leaning into them, using your body weight and creating added pressure. This can usually be achieved by lifting up the legs or hips off the ground.

Tips

Take slow, deep breaths, in and out as you use the foam roller. Some discomfort is natural when targeting tender spots and knots in your muscles. Apply what is the right amount of pressure for you. Drink plenty of water before and after use.

Hamstrings

Hamstrings

Gluteus maximus

Quadriceps

Mid Back

Mid Back

Upper Back

Upper Back

Neck & Shoulders