Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Shift weight onto the roller to locate tender spots. Pause and apply pressure to tight areas for 30-60 seconds. Slowly roll or rotate your torso to cover the area, adding gentle arm rotations as needed. Repeat on the opposite side.
Focus on deep, controlled breathing into the pressure to help relax the muscles and enhance the release. Avoid rolling directly over bony areas like your spine or shoulder blades, as this can cause discomfort or injury; instead, focus on the muscle tissue. Maintain a slow and deliberate pace throughout the exercise, paying close attention to your body's response and adjusting pressure as needed. Use your free arm to provide stability and support, especially when rotating your torso, which can help maintain balance and control.
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