Gaiam restore STRETCH & MASSAGE KIT User Manual

Sit or stand and position ball under arch of foot. Roll ball
forward and backward along underside of foot. Locate tight,
knotted area(s) and apply increased ball pressure. Resume
ball rolling and repeat.
Lie on back and position ball along the side of the spine just
above the hips. Roll ball side to side from spine to side of
waist. Locate tight, knotted area(s) and apply increased ball
pressure. Resume ball rolling and repeat.
Sit and position ball under back of lower leg. Roll ball
forward and backward along underside of lower leg. Locate
tight, knotted area(s) and apply increased ball pressure.
Resume ball rolling and repeat.
Lie on back and position ball under buttock. Roll ball in a
small circular motion. Locate tight, knotted area(s) and apply
increased ball pressure. Resume ball rolling and repeat.
Lie on side and position ball under back of shoulder. Roll ball
in a small circular motion along back of shoulder. Locate tight,
knotted area(s) and apply increased ball pressure. Resume
ball rolling and repeat.
Lie on side and position ball along side of upper thigh just
below hip. Roll ball up and down the side of the leg. Locate
tight, knotted area(s) and apply increased ball pressure.
Resume ball rolling and repeat.
Lie on back and position ball along the side of the spine just
above the shoulder blade. Roll ball up and down the upper
back along length of spine. Locate tight, knotted area(s) and
apply increased ball pressure. Resume ball rolling and repeat.
Lie on back and position ball along the side of the spine
between the shoulder blades. Roll ball up and down the mid
back along length of spine. Locate tight, knotted area(s) and
apply increased ball pressure. Resume ball rolling and repeat.
EXERCISE INSTRUCTION (BALL)
• Complete 1-3 sets per exercise, 15-60 seconds per set.
• Perform each exercise with a comfortable amount of muscle
pressure.
• When applicable, perform selected exercise for an equal
amount of time on each side of body.
• Roll the ball along the entire area of the tight and (or) sore
muscles.
• If desired, stop and apply pressure with the ball directly over
the knotted muscle area(s) for 3-5 seconds.
• Ball exercises may be performed daily, or as needed.
• IMPORTANT! Remember to always roll the ball over the
muscles and soft tissue areas, while avoiding prominent
bony areas.
FOOT
LOWER BACK
BUTTOCKS HIP MID BACK
LOWER LEG
SHOULDER UPPER BACK
SKU 05-62132GUIDE
©2016 Gaiam and the “Flower of Life” logo design are registered trademarks and Restore is a trademark of Gaiam Americas, Inc. or its subsidiaries. Manufactured and distributed by Gaiam
Americas, Inc., Louisville, CO 80027-2452.
ACTUAL PRODUCT MAY DIFFER SLIGHTLY FROM THE ONE SHOWN.
STRETCH & MASSAGE KIT
EXERCISE GUIDE
05-62132_RES_StretchMassageKit_GUIDE.indd 1 3/8/16 7:20 AM

Gaiam restore STRETCH & MASSAGE KIT Specifications

General

Brand	Gaiam restore
Model	STRETCH & MASSAGE KIT
Category	Fitness Equipment
Language	English

Summary

Ball Exercise Instructions

Lower Leg Ball Exercise

Sit or stand with ball under lower leg, roll forward/backward, apply pressure to tight areas.

Foot Ball Exercise

Sit or stand with ball under arch of foot, roll forward/backward, apply pressure to tight areas.

Shoulder Ball Exercise

Lie on side with ball under shoulder, roll in small circles, apply pressure to tight areas.

Upper Back Ball Exercise

Lie on back with ball along spine above shoulder blade, roll up/down, apply pressure to tight areas.

Lower Back Ball Exercise

Lie on back with ball along spine above hips, roll side to side, apply pressure to tight areas.

Buttocks Ball Exercise

Lie on back with ball under buttock, roll in small circles, apply pressure to tight areas.

Hip Ball Exercise

Lie on side with ball along side of upper thigh, roll up/down, apply pressure to tight areas.

Mid Back Ball Exercise

Lie on back with ball along spine between shoulder blades, roll up/down, apply pressure to tight areas.

Door Attachment Instructions

Strap Exercise Instructions

Anterior Leg Stretch

Lie on stomach, bend leg, pull heel to buttock to stretch front of upper leg.

Posterior Leg Stretch

Lie on back, pull leg upward, heel pushing upward to stretch back of upper leg.

Anterior Shoulder Stretch

Stand facing away from door, pull hands backward to stretch front of shoulders.

Posterior Shoulder Arm Stretch

Stand perpendicular to door, pull arm across chest to stretch back of arm/shoulder.

Anterior Shoulder Arm Stretch

Stand perpendicular to door, pull arm across chest to stretch front of arm/shoulder.