BENEFITS

WHY USE A vibrating foam roller

The vibrating foam roller can be used during your warm up for softening the muscle tissue, cooling down after a workout and to massage various parts of the body. Using the unique combination of pressure and vibration it will help loosen your muscles, increase blood flow and flush away lactic acid. The vibrating foam roller is a super-versatile piece of exercise equipment that offers many benefits similar to a sports massage. It can be used in the gym, home or rehabilitation clinic to improve a person’s flexibility, balance and core muscle strength. Through continued use you will notice an increase range of motion and flexibility and will increase your circulation.

Quick exercises

Use Pulseroll on your sore muscle areas, hold for 10-30 seconds on the most painful trigger point and then continue to roll. Repeat several times each session and on a daily basis for great long term results and benefits. The intense Level 4 vibration will help achieve the best results.

HAMSTRINGS

Place the Pulseroll underneath the back of one of your legs while stretching your leg out. Bend your other leg behind and start rolling into your hamstring area.

HAMSTRINGS

In a seated position, place the Pulseroll under the back of the upper leg. You can either cross your other leg over or have both extended over the foam roller. Place your hands by your sides to support your weight. Lift your hips off the floor, roll from above the knee to underneath your glute.

LOWER BACK

Place the Pulseroll under your lower back in a seated position raising your hips off the floor. Hold your elbows on the floor and keep your weight onto your lower back while working your way up towards the upper back.

ILIOTIBIAL TRACT (IT BAND)

Lie on your side and place the Pulseroll under the side of the leg, cross your other leg in front with your knee bent and foot flat to the floor. Place as much weight onto the roller that is tolerable. Roll downwards towards the knee working your way through to help massage your trigger points.

CALVES

Place the Pulseroll underneath your lower leg, then cross your other leg over. Place your hands by your sides and press down to raise your hips off the floor, pushing your weight against the calf muscle. Start to roll from below the knee to above your ankle. Repeat for the other leg.

SHOULDERS

Place the Pulseroll underneath the back of one of your legs while stretching your leg out. Bend your other leg behind and start rolling into your hamstring area.

GLUTES (BOTTOM)

Sit on the Pulseroll and shift your weight to one side. Roll from the top of your hamstring up to your bottom area while keeping your hands on the floor for support. Repeat for the other side.

QUADRICEPS

Lying face down to the floor, position the Pulseroll underneath both quads, support your weight using your forearms. Slowly roll from above the knee to below the hips to massage the area.

SINGLE QUADRICEP

Lying face down to the floor, place the Pulseroll underneath the quad. Position the other leg outward to your side. Use your forearms to support your weight. Roll over the quadricep, keeping your forearms firmly to the floor. Repeat for the other leg.

PLANK (For core strengthening and toning)

Place the Pulseroll underneath the forearms and hold into a plank position keeping your abdominals contracted throughout. Aim for 60 seconds. An alternative to this exercise is to place the Pulseroll underneath both feet and use the above sets and times.

FEET

Sitting on a chair with your lower back supported put one foot at a time on the Pulseroll. Put your foot down firmly while changing angles allowing the central, inner and outer parts of your foot to massage against the roller. Press your other foot on top for added pressure if required. Repeat with other foot.