Execution: Place the Rollga roller under your neck in zone 1. Slowly tilt the head back and forth as if you are drawing a line on the ceiling with your nose. Slowly repeat this up and down motion for 30 seconds. Next, slowly turn the head left and right for 30 seconds.
To work on the upper back, place the Rollga roller just above the shoulder blades, again position ing the spine in zone 1. Support the head with your hands and use the legs to slowly roll down toward the bottom ribs. Move slowly up and down for 30 seconds.
Application: Soft tissue therapy is vital in reducing trigger points and mobilizing tissue to optimize stretching, posture, alignment and body mechanics. Chronic myofascial pain is often responsive to foam rolling and compression or trigger point techniques.
The Rollga roller is unique in that it has specific zones designed to contour to the body and avoid bony compression. This allows for safe and effective rolling around the cervical and lumbar spine, while focusing on the soft tissue around the spine.
Additional notes: there are various densities of Rollga rollers and initially it may be best to use a softer roller or consider standing against the wall to reduce pressure if indicated. Rolling may feel uncomfortable initially, but it should not be painful. As the body acclimates, increase the pressure and/or density of the roller as desired.