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 - avoid rolling over heel
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.
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.