Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and slightly tuck your pelvis. Slowly roll from armpit to mid-rib cage, using your legs to control the movement. Pause on tender spots, holding pressure for 30-90 seconds. Breathe deeply to relax into any discomfort, and gently rotate your torso to target different muscle fibers. Repeat on the other side.
To avoid rolling on bone, focus on maintaining contact with the muscle tissue throughout the entire movement, ensuring you're feeling the pressure on the soft tissue. When you encounter a tender spot, resist the urge to bounce or rush; instead, consciously relax your body and allow the pressure to ease into the discomfort, which can help release tension. Actively engage your core muscles throughout the exercise to stabilize your spine and prevent lower back strain, promoting a more controlled and effective roll. Keep your neck in a neutral position by looking straight ahead and avoiding any tilting or straining, which can alleviate tension in the neck and shoulders. Deep, controlled breathing is crucial; inhale deeply to prepare for the pressure, and exhale slowly to release tension and enhance relaxation during the hold.
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