Pro-Tec Athletics Y Roller Applications
- IT Band
– Using both hands for balance, lie on side with roller beneath hip.
– Align IT Band between the dual ridges.
– Slowly roll onto the single ridge, emphasizing area of tightness on IT Band from hip to just above outside of knee - Quadriceps
– While propped on elbows, position upper thighs between dual ridges.
– Roll along single or dual ridges, emphasizing areas of tightness - Calf
– Place heel in between dual ridges.
– Roll upand down calf along single or dual ridges,emphasizing areas of tightness.
– Cross ankles to increase compression - Upper and Lower Back
– Align any set of dual ridges on either side of spine and slowly roll from lower to upper back, emphasizing areas of tightness.
– Use dual ridges only on either side of spine to avoid direct pressure of single ridge on spine - Adductors
– Place roller underneath inner area of upper thigh.
– Slowly roll along single or dual ridge from upper, inside knee to inner thigh, shifting weight to increase pressure when necessary - Arch
– Align heel between dual ridges.
– Roll arch along single ridge,applying added pressure to targeted locations - Hamstring
– Balance back of upper leg(s) on roller and slowly roll along single or dual ridges.
– Roll up and down hamstring, emphasizing areas of tightness.
