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    On a Roll @ Home: Home Exercises for Stretch and Massage on the Foam Roller
    On a Roll @ Home: Home Exercises for Stretch and Massage on the Foam Roller
    On a Roll @ Home: Home Exercises for Stretch and Massage on the Foam Roller
    Ebook59 pages18 minutes

    On a Roll @ Home: Home Exercises for Stretch and Massage on the Foam Roller

    By Donna Gambino, PT

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    About this ebook

    This easy –to-follow exercise book, designed by a licensed physical therapist and certified Pilates instructor, will teach you how to use the foam roller to stretch and massage your muscles. Once you try this method of stretching and deep tissue massage, you will be amazed at how great your body feels.
    LanguageEnglish
    PublisherBookBaby
    Release dateFeb 3, 2014
    ISBN9780977977918
    On a Roll @ Home: Home Exercises for Stretch and Massage on the Foam Roller

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    Book preview

    On a Roll @ Home - Donna Gambino, PT

    Published by: BookBaby

    Contact Information:

    Infinity Health, LLC

    48086 Red Run Drive

    Canton, MI 48187

    USA

    ISBN: 9780977977918

    infinityhealth@comcast.net

    www.infinityhealth.org

    All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without written permission from the author, except for the inclusion of brief quotations in a review.

    Copyright 2014, by Donna Gambino P.T.

    ON A ROLL@HOME

    DONNA GAMBINO, P.T.

    COPYRIGHT 2014, BY DONNA GAMBINO P.T.

    FOAM ROLLER BASICS

    INTRODUCTION

    WHAT DOES THE FOAM ROLLER DO?

    WHAT YOU WILL NEED

    PRECAUTIONS AND CONTRAINDICATIONS

    THE ABC CHECK LIST

    THE STRETCHING EXERCISES

    REST POSITION WARM-UP

    CHEST STRETCH WARM-UP

    CHIN NODS WARM-UP

    PELVIC TILTS WARM-UP

    SHOULDER REACHES WARM-UP

    SNOW ANGELS

    PEELING BRIDGE

    THE SHELL STRETCH

    HAMSTRING STRETCH SITTING

    THE CAT

    THREAD THE NEEDLE STRETCH

    HIP FLEXOR STRETCH

    SPINE TWIST

    SPINE STRETCH FORWARD

    LOW BACK STRETCH STANDING

    THE ROLLER, YOUR PERSONAL MASSEUSE

    MASSAGE TIPS AND PRECAUTIONS

    MASSAGE TECHNIQUES

    NECK MASSAGE

    UPPER BACK MASSAGE

    TRICEPS MASSAGE

    GLUTEAL MASSAGE

    HIP ROTATOR MASSAGE

    HAMSTRING MASSAGE

    CALF MASSAGE

    QUADRICEPS MASSAGE

    SHIN MASSAGE

    OUTER THIGH MASSAGE

    ABOUT THE AUTHOR

    Foam Roller Basics

    Introduction

    Here it is: a home exercise program for stretching and massage on the foam roller. Patients and fitness clients alike have begged for written information but I never could find anything that was user-friendly and simple to follow. What was out there generally provided too much information,

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