By popular request, I’m excited to offer you my head-to-toe, most comprehensive collection of foam roller massages that I’ve developed for myself and clients over the last 20 years.

As with all methods of exercise, proper form and technique are essential to get the full benefits of rolling while preventing further injuries. However, MANY PEOPLE HAVE DIFFICULTY MANEUVERING ON THE ROLLER to get a good workout or a head-to-toe massage.

Strong Core muscles (Abs, Legs, Back, Buttocks) make it easier, but when a person is not sufficiently strong and their Core is weak, HOW DO YOU STILL GET A GREAT MASSAGE?

In this pictorial eBook, I’m pleased to show you how you can become an expert on Foam Rolling massage with EASY-TO-ATTAIN POSITIONS on the roller.

Start with a foot massage and literally – MASSAGE FROM HEAD-TO-TOE. Work your way up to your neck and shoulders, releasing tension and discomfort in your: Calves * Shins * Hamstrings * Quads * IT Band * Hips * Buttocks * Lower and Upper Back * Neck and Shoulders * Side Abs and Lats * Chest Muscles. You will even learn how to massage some inner muscles: the Intestines.

Choose from the many variations, find WHAT WORKS BEST FOR YOU and build your own routine. You can even make a longer version for stressful days with more massages for the muscles that need release.

A Relaxing, Progressive sequence will help you complete your massage on the roller and chase the aches away. Whether you are looking for increased joint mobility, more flexibility, less tension and muscle knots after a stressful day at work or intense physical effort – THIS IS THE FOAM ROLLER MASSAGE book for you!

If following a video is more your style, find my video of the same title at Amazon. Type my name in the search bar and look through the large collection of Foam Roller, Core Strength, Posture, Balance, Toning and Stretching videos that will come up.

Not sure which is the best for you right now? I’d be happy to help you select the right one! Google my name and send me an email with your needs and fitness level.

Want to do more with your Foam Roller? Great idea! THERE IS SO MUCH MORE.

Studies have proven that the roller is an excellent means to get and keep fit, achieve strong and supple muscles, improve endurance and range of motion, benefit from healing, and deep tissue massage. No wonder it has become such a popular fitness and healing tool with physical therapists, chiropractors, personal trainers, health clubs and home gyms!

Some of the benefits foam roller studies show:

A few seconds of hamstring massage leads to a significant increase in range of motion;

Rolling massage reduces arterial stiffness, which helps improve flexibility;

Older women who use roller massage with balance training noticed improvements in dynamic balance after only 5 weeks;

Young men and women in their early 20s showed significantly less post-exercise fatigue after self massage on the roller, which leads to constant performance enhancement;

Self-massage through foam rolling can benefit athletes’ recovery from DOMS (delayed-onset muscle soreness) with a 20-minute rolling sequence right after strenuous exercise and every 24-hours following;

Two minutes of foam rolling enhances flexibility just as much as static stretching.

The inexpensive roller is versatile and takes little space to store. It can even fit into a suitcase when you travel, so you never have to miss out on a deep tissue massage when you really need it.

Enjoy the book and Happy Massaging! Michaela