most popular exercises:
neck
placement:
at base of neck, find space for natural neck arc
motion:
slow, controlled nodding front to back, side to side
pressure:
no additional load necessary - height of rolling surface can be adjusted for varied experience
upper back
placement:
dual roller should span either side of spine, between base of neck and mid back
motion:
slow, controlled vertical upward movement, achieved through bending at knees or ankles
pressure:
adjust amount of body weight applied by adjusting degree of body lean against wall
glutes & hips
placement:
beneath broader glute muscle
motion:
slow, controlled front to back, side to side, or circular body movement
pressure:
use arms and opposite side leg to control how much body weight is transferred to roller site
it band
placement:
between 4 fingers below hip bone and two fingers above knee cap
motion:
slow, controlled linear motion within range
pressure:
use same side arms and opposite side leg to control how much body weight is transferred to roller site
foot & arch
placement:
between heel and base of toes
motion:
slow, controlled front to back, side to side, or circular movement
pressure:
adjust amount of pressure applied to roller site as desired
what to know
We suggest you approach things slowly. You may experience some discomfort due to localized pressure, but it should never be painful.
Finer control over the intensity of your exercises can be achieved using a variety of surfaces beneath the product. Softer surfaces like yoga mats or carpets will help lessen the intensity, while firmer surfaces like hard floors or walls will have the opposite effect.
Our squish recommendations and suggested configurations are meant solely for initial guidance. We encourage you to explore different ways to roll with Rodo based on your preference and comfort level.
head-to-toe exercises:
neck
placement:
at base of neck, find space for natural neck arc
motion:
slow, controlled nodding front to back, side to side
pressure:
no additional load necessary - height of rolling surface can be adjusted for varied experience
traps
placement:
between base of neck and end of collar bone
motion:
slow, controlled front to back, side to side, or circular movement
pressure:
adjust amount of body weight applied by raising and lowering body off of ground with legs
upper back a
placement:
dual roller should span either side of spine, between base of neck and mid back
motion:
slow, controlled vertical upward movement, achieved through bending at knees or ankles
pressure:
adjust amount of body weight applied by adjusting degree of body lean against wall
upper back b
placement:
dual roller should span either side of spine, between base of neck and mid back
motion:
slow, controlled horizontal linear movement, achieved through bending at knees
pressure:
adjust amount of body weight applied by raising and lowering body off of ground with legs
upper back c
placement:
between spine and shoulder blade
motion:
slow, controlled front to back, side to side, or circular movement
pressure:
adjust amount of body weight applied by raising and lowering body off of ground with legs
shoulder & upper arm
placement:
outside of shoulder, four fingers below collar bone
motion:
slow, controlled shoulder rotations, front to back core rotation, or full body circular articulation
pressure:
adjust amount of body weight applied by adjusting degree of body lean against wall
pec & front delt
placement:
front of shoulder and chest below collar bone
motion:
slow, controlled front to back, side to side, or circular movement
pressure:
adjust amount of body weight applied by adjusting degree of body lean against wall
forearm a
placement:
dual roller should span either side of forearm, between base of wrist and elbow
motion:
slow, controlled linear motion within range
pressure:
adjust amount of pressure applied to roller site as desired
forearm b
placement:
dual roller should span either side of forearm, between base of wrist and elbow
motion:
slow, controlled linear motion within range
pressure:
adjust amount of pressure applied to roller site as desired
forearm c
placement:
dual roller should span either side of forearm, between base of wrist and elbow
motion:
slow, controlled linear motion within range
pressure:
adjust amount of pressure applied to roller site as desired
lats a
placement:
between base of arm and top of rib cage
motion:
slow, controlled vertical upward movement, achieved through bending at knees or ankles
pressure:
adjust amount of body weight applied by adjusting degree of body lean against wall
lats b
placement:
between base of arm and top of rib cage
motion:
slow, controlled body rotations
pressure:
adjust amount of body weight applied by changing lift through same side arm
lats c
placement:
between base of arm and top of rib cage
motion:
slow, controlled arm rotations
pressure:
adjust amount of body weight applied by changing lift through same side arm
lower back a
placement:
dual roller should span either side of spine, between mid back and pelvic bone
motion:
slow, controlled vertical upward movement, achieved through bending at knees or ankles
pressure:
adjust amount of body weight applied by adjusting degree of body lean against wall
lower back b
placement:
dual roller should span either side of spine, between base of neck and mid back
motion:
slow, controlled horizontal linear movement, achieved through bending at knees
pressure:
adjust amount of body weight applied by raising and lowering body off of ground with arms and legs
glutes & hips
placement:
beneath broader glute muscle
motion:
slow, controlled front to back, side to side, or circular body movement
pressure:
use arms and opposite side leg to control how much body weight is transferred to roller site
it band
placement:
between 4 fingers below hip bone and two fingers above knee cap
motion:
slow, controlled linear motion within range
pressure:
use same side arms and opposite side leg to control how much body weight is transferred to roller site
tfl
placement:
around 4 fingers below hip bone in "meat" of hip
motion:
slow, controlled ankle lifts to between 6"- 12" above ground
pressure:
use same side arm and opposite side leg to control how much body weight is transferred to roller site
quads
placement:
from base of hip to above knee
motion:
slow, controlled linear motion within range
pressure:
use arms and opposite side leg to control how much body weight is transferred to roller site
hamstrings
placement:
from base of glute to above knee
motion:
slow, controlled linear motion within range
pressure:
use arms and opposite side leg to control how much body weight is transferred to roller site
shins
placement:
from base of knee to above ankle
motion:
slow, controlled linear motion within range
pressure:
use arms and opposite side leg to control how much body weight is transferred to roller site
calf a
placement:
dual roller should span either side of calf, between base of knee and upper ankle
motion:
slow, controlled linear motion within range
pressure:
adjust amount of pressure applied to roller site as desired
calf b
placement:
dual roller should span either side of calf, between base of knee and upper ankle
motion:
slow, controlled linear motion within range
pressure:
adjust amount of pressure applied to roller site as desired
calf c
placement:
dual roller should span either side of calf, between base of knee and upper ankle
motion:
slow, controlled linear motion within range
pressure:
adjust amount of pressure applied to roller site as desired
calf stretch
placement:
beneath ball of foot
motion:
slow, controlled stiff-leg ankle bend lean - pulsing should be avoided
pressure:
adjust amount of pressure applied by varying degree of body lean
foot & arch
placement:
between heel and base of toes
motion:
slow, controlled front to back, side to side, or circular movement
pressure:
adjust amount of pressure applied to roller site as desired
Disclaimer
The exercises and information provided by Rodo are for general educational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a licensed healthcare provider before starting any new exercise program, especially if you have an existing medical condition or injury. Participation is voluntary and at your own risk. Rodo is not liable for any injury or health issues that may result from following these videos.