Features:- Ideal for self massage， balance training.- Use it at home or gym.- Withstands wear and tear， easy to clean， light weight.- Durable: It will maintain its shape even after repetitive use over a long period of time.- Made from high density EVA foam with textured dotted surface which is soft to touch for added comfort.- Great for lower body as it helps to alleviate soft tissue tightness of legs， lower back， glutes， hamstrings， this roller stretches muscles and tendons hence provide sooth ness by increasing blood flow and circulation to the soft tissues.- Perfect tool for yoga， pilates， fitness exercises， physiotherapy and rehabilitation. Specially designed raised grid pattern bumps are firm but flexible， much like the thumbs of a massage therapist.- Along the foam roller help soften up adhesions or knots that form on your muscles replicating the effects of regular massage.How to use:1.Exercise your hamstrings (the large tendon)， first sitting on the rolls， the soft parts of the hips sit directly ontop roller. Slowly rolling back and forth， relax tight muscles2.Unleash your quadriceps is one of the simplest methods of foam roller exercises. Maintain a balance withboth hands， lying on top of the shaft， the front part of the thigh workout from the hip to the knee.3.Use yoga stick on the IT band may be painful， but many people find it is a very effective stretchingexercises.With the body lying on the side of the shaft， the shaft is located in the foam part of the hip look.If you want to add more pressure should be maintained in the upper and lower legs in a straightline.Alternatively，to reduce the weight of the bending leg axis in the foam and maintain a better balance.Support with both hands， push the knees from the hip direction foam roller， tension or pain at the site of whatstays， repeat other side of the practice.4.The yoga shaft located in the small calf， with the support of the hand， and slowly roll axis from the knee to theankle， while staying in tight or sore. Promote the launch of the shaft with their feet， keeping the toes bent，focusing on the entire muscle group exercises. Increased by one leg or both legs or by reducing the pressure，or a leg up to increase the pressure on the other leg.5.Will be placed below the shoulder blade to the shaft of yoga massage and relax the muscles of the back，hands on your head and keep your knees bent， feet flat on the floor.With both feet to control movement and pressure， the head of the yoga axial rolling in the painful area to stay fora while， then go back to the back of the central axis， repeat the above action.6.Another point of muscle tension is under the shoulders， back and armpits， a lot of muscle contraction in thisarea from the back because they are connected to the upper shoulder blade muscles. Use foam roller exerciseslats and triceps， while lying on the side of the body axis of the bubble，the bubble-axis positioning his arm in thearmpit (the base of the shoulder blade).The axial direction toward the armpit，staying in pain at the moment，return and repeat.This training can accurately find the need to exercise exercises muscles，take the time to do it very slowly.Advantages:- Relax the body， eliminate fatigue.- Massage the muscle tension.- Effectively improve sleep quality.- Shape slender figure.Color: As picture showMaterial��ABS+PVC+EVAProduct Size: length 33cm diameter 14cm the inside diameter of 11cmPackage Content:1 x EVA Yoga Foam Roller