FOAM ROLLING TUTORIALS
Calf Rolling Tutorial with the Aquaflux Bottle
1️⃣ Sit on the floor with your right leg bent and your left calf resting on a foam roller. Place the Aquaflux Bottle an inch or two above the Achilles’ tendon.
2️⃣Support yourself by placing your hands slightly behind you.
3️⃣Shift some of your weight from your resting right leg so you have some pressure on your left calf and roll yourself forward one or two inches so the foam roller gets closer to your knee
4️⃣Slowly move the Aquaflux Bottle back to the starting position above the Achilles’ tendon
Repeat steps 3 and 4 until on your right calf
Hamstring Rolling Tutorial with the Aquaflux Bottle
1️⃣ Sit on the ground with your foam roller under your thighs, and one leg bent to 90 degrees with that foot on the ground. The other leg should be extended forward.
Glutes Rolling Tutorial with the Aquaflux Bottle
Tight glutes can be the cause of a lot of pain elsewhere in the body, specifically in the knees and the lower back. Rolling the glutes using the Aquaflux Bottle can release these trigger points, allowing for pain-free movement. If you have sciatic pain, this foam rolling exercise is a must.
Upper Quad Rolling Tutorial with the Aquaflux Bottle
The quadriceps are responsible for leg and hip extension and are an easy muscle group to keep in good shape using a foam roller.
Lower Back Rolling Tutorial with the Aquaflux Bottle
1️⃣ Place a foam roller under your lower back. Bend your knees at a 90-degree angle with your feet firmly on the ground.
Upper Back Rolling Tutorial with the Aquaflux Bottle
1️⃣ Lie on the floor; place the Aquaflux Bottle under your back just below your shoulder blades, perpendicular to your spine.
2️⃣ Lightly engage your core to support your lower back.
3️⃣ Allow the upper back to extend over the roller.
4️⃣ Shift your hips down toward your feet 1 to 2 inches and repeat with a spot slightly higher.
5️⃣ Repeat several times, scooting toward your feet and allowing the Aquaflux Bottle to move up your back.
Lats Rolling Tutorial with the Aquaflux Bottle
1️⃣ Lie on your side and place the foam roller horizontally, at the point where the back meets the shoulder
2️⃣Straighten the arm and turn the thumb up (external shoulder rotation).
3️⃣Stabilize the body with the other hand and bend the front leg.
Engage the core and begin rolling slowly down the side of the back, towards the hip. As soon as you feel the roller hit the ribs, slowly roll back up.
4️⃣Repeat slowly for 30-60sec, then switch sides.
Training tip – if you find any tender points in the muscle, hang out for a few seconds, breathing slowly through the nose. To increase your flexibility, immediately follow this exercise with a 30s static lat stretch.