Instructions For Using Foam Roller: 1.Use foam roller after warm-up exercises 2.Place the foam roller under the soft tissue area you want to relax 3.Gently roll your body on the shaft to train the muscles that need training 4.Slowly move the roller from the center of the body to the limbs 5.If you find that the body is in pain on the shaft, keep moving until the area is relaxed 6.Pay attention to tight or rarely moving parts 7.Each part is rolled on the shaft a few times until you feel relaxed. There may be some discomfort 8.Ensure it is under the soft tissue and do not directly under the bone or joint 9.The first time you use the foam shaft is short, 15 minutes is enough 10.Take a break after a period of exercise in the beginning several times 11.Drink plenty of water after exercise, just as after a body massage 12.If needed, training hours can be increased in a few weeks 13.If you have any heart, blood vessel or chronic pain symptoms, do not use the foam shaft without your doctor's permission. Package included: one 13*5.5 massage roller one 3.7 inch spiky ball one 3 inch spiky ball Pls pay attention that:we sent the 2 balls of which color is random!!!
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