Description

Purpose: Teach safe self-myofascial release with foam rollers/balls to relieve tension, improve circulation, and shorten recovery time.

Who it’s for: Athletes with sore muscles, office workers with tension, runners, strength athletes.

What’s inside

• Illustrated eBook with main zones: calves, quads, IT band, glutes, back, chest, neck.
• Short demo videos (15–60 sec per move).
• Trigger point maps (with do’s and don’ts).
• Ready-to-use protocols: “5 min post-run,” “10 min post-gym,” “anti-office routine.”

Content 

• Safety: pressure, tempo, breathing, when to stop.
• Tools: roller sizes, lacrosse/soft balls, DIY options.
• Upper vs lower body sequences.
• Combining rolling with stretching & hot/cold therapy.

Formats

• PDF/ePub (illustrations).
• Video demos (MP4 1080p).
• Quick-reference PNG cards.