Knowledge
Welcome to the Recurv-X Knowledge Centre, your go-to resource for mastering muscle recovery! Whether you're an athlete, a fitness enthusiast, or just someone looking to relieve everyday soreness, this guide will show you step-by-step method on how to use our products for maximum results. Learn how to target specific muscle groups, unlock tension, and recover smarter, so you can perform and be at your best every day. Dive in and discover the power of effective recovery!
Recovery Foam Roller
The Recovery Foam Roller is designed for larger muscle groups and helps in muscle recovery, flexibility, and blood circulation. Its smooth surface is ideal for releasing tension across the back, legs, glutes, and more.
Target Muscle Groups: Back, Calves, Hamstrings, Quadriceps, Glutes & IT Band.
Step-by-Step Guide on How to Use:
For the Back:
- Sit on the floor with your knees bent and feet flat.
- Place the Classic Roller under your upper back.
- Lift your hips slightly and roll the roller down to your mid-back.
- Avoid direct rolling on your lower back; keep the movement slow and controlled.
- Roll for 30-60 seconds, focusing on tight spots.
For Calves:
- Sit on the ground with your legs extended, and place the roller under your calves.
- Use your arms to lift your hips and roll from your ankles to just below your knees.
- Focus on any tight or sore areas, rolling for 30-60 seconds.
For Hamstrings:
- Sit with your legs extended and place the roller under your thighs.
- Use your arms to lift yourself and gently roll from just below your glutes to just above your knees.
- Focus on any tight spots, and roll for 30-60 seconds.
For Quadriceps:
- Lay face down with the roller under your thighs.
- Support your upper body with your forearms, and slowly roll from your hips to just above your knees.
- Use light pressure, especially if new to foam rolling, and focus on sore spots for 30-60 seconds.
For Glutes:
- Sit on the roller and shift your weight onto one side, focusing on one glute at a time.
- Roll in small movements back and forth for 30-60 seconds.
- Switch sides and repeat.
For IT Band:
- Lie on your side with the foam roller just below your hip on the outside of your thigh. Extend the leg you're rolling, while the opposite leg is bent in front for support.
- Use your forearm or hand on the ground to prop up your upper body, keeping your core engaged.
- Slowly roll from your hip down to just above the knee, controlling the pressure as you move along the IT band.
- Hold the roller for 15-30 seconds on tight or sore areas to apply extra pressure.
- After 1-2 minutes, switch sides and repeat the same steps for the other IT band.
Warnings:
- Avoid rolling directly on joints or bones.
- Start with gentle pressure and increase intensity gradually.
- Roll slowly to avoid overstressing the muscles.
Suggestions:
- Use daily for improved muscle recovery, especially after intense workouts or long hours of sitting.
- Combine with stretching for enhanced flexibility.
Travel Mini Foam Roller
The Travel Mini Roller is a portable solution for smaller muscle groups. Its compact design makes it perfect for on-the-go muscle recovery, targeting the neck, shoulders, arms, and forearms.
Target Muscle Groups: Shoulders, Neck, Forearms, Upper Back & Feet.
Step-by-Step Guide on How to Use:
For Shoulders:
- Place the Travel Mini Roller on a wall or the floor.
- Position your shoulder against the roller.
- Roll in small, controlled movements, applying gentle pressure.
- Focus on tight or sore areas for 30-60 seconds.
For Neck:
- Lie down and place the roller under the base of your skull.
- Gently nod your head up and down or side to side to release tension.
- Roll for 30-60 seconds, applying light pressure.
For Forearms:
- Rest the roller on a flat surface, like a table.
- Place your forearm on top and roll back and forth.
- Apply gentle pressure for 30-60 seconds, focusing on tight spots.
For Upper Back:
- Sit on the floor and place the roller under your Upper back.
- Cross your arms over your chest and gently roll from your mid-back to your upper back.
- Keep your movements controlled and focus on sore areas.
For Feet:
- Stand and place the roller under one foot.
- Roll from your toes to your heel, focusing on sore areas.
- Roll for 1-2 minutes and switch feet.
Warnings:
- Avoid rolling directly on your spine.
- Always start with light pressure, especially on sensitive areas like the neck.
Suggestions:
- Perfect for quick relief during travel or at the office.
- Use regularly to reduce muscle tightness from desk work or physical activity.
Active Sphere 08
The Active Sphere 08 is a deep tissue massage tool designed to reach small and hard-to-reach muscles. It targets areas like hips, shoulders, and glutes, providing deep relief from soreness and tension.
Target Muscle Groups: Hips, Glutes, Shoulders, Back & Feet.
Step-by-Step Guide on How to Use:
For Hips:
- Sit on the floor and place the Sphere under one hip.
- Shift your weight onto the Sphere and slowly roll back and forth.
- Apply gentle pressure and roll for 30-60 seconds.
- Switch sides and repeat.
For Glutes:
- Sit on the Sphere and shift your weight onto one side, focusing on one glute at a time.
- Roll in small, controlled movements to release tightness.
- Roll for 30-60 seconds, then switch sides.
For Shoulders:
- Place the Sphere on a wall and lean your shoulder against it.
- Roll in small circles, applying gentle pressure.
- Focus on tight areas for 30-60 seconds.
For Back:
- Lie down with the Sphere placed under one side of your back.
- Roll slowly in small movements, focusing on muscle knots.
- Roll for 30-60 seconds and switch sides.
For Feet:
- Stand and place the Sphere under one foot.
- Roll from your toes to your heel, focusing on tight spots.
- Roll for 1-2 minutes and switch feet.
Warnings:
- Avoid using the Sphere directly on your lower back or spine.
- Start with light pressure, especially if you are new to deep tissue massage.
Suggestions:
- Great for post-workout recovery and targeting hard-to-reach muscle knots.
- Ideal for daily use for chronic muscle tightness relief.
Peanut Ball 08
The Peanut Ball 08 features two massage ball heads in one tool, perfect for targeting muscles along the spine, neck, and large muscle groups. It offers more controlled pressure for focused relief.
Target Muscle Groups: Spine, Neck, Glutes, Feet & Hamstrings.
Step-by-Step Guide on How to Use:
For Spine Relief:
- Lie down and place the Peanut Ball 08 along your spine, aligning it with the muscles on either side.
- Roll slowly up and down your spine, avoiding direct pressure on the spine itself.
- Focus on releasing tension between the shoulder blades for 30-60 seconds.
For Neck:
- Lie down and place the Peanut Ball 08 under the base of your neck.
- Gently nod your head up and down or side to side to release tension.
- Roll for 30-60 seconds, using light pressure.
For Glutes:
- Sit on the Peanut Ball 08 and shift your weight onto one side.
- Roll back and forth in small movements, focusing on tight spots.
- Roll for 30-60 seconds and switch sides.
For Feet:
- Stand and place the Peanut Ball 08 under one foot.
- Roll from your toes to your heel, focusing on tight areas.
- Roll for 1-2 minutes, then switch feet.
For Hamstrings:
- Sit with your legs extended and place the Peanut Ball 08 under your thighs.
- Use your arms to lift yourself and gently roll from just below your glutes to just above your knees.
- Focus on tight spots, rolling for 30-60 seconds.
Warnings:
- Avoid direct pressure on your spine or joints.
- Use gently on sensitive areas like the neck.
Suggestions:
- Perfect for spinal relief and tension along the back.
- Use after long periods of sitting or physical activity for maximum benefit.
General Warnings and Suggestions for All Recurv-X Products:
- Always consult a physiotherapist/physician before starting any new recovery routine, especially if you have underlying health conditions.
- If you experience pain beyond discomfort, stop using the product immediately.
- For enhanced recovery, pair these tools with proper hydration, nutrition, and stretching routines.
If you have any questions or need personalized guidance on how to use our products, feel free to reach out to us at contact@recurvx.com. We're here to help you get the most out of your recovery journey!