Safety Notes

• Avoid acute injuries, bruises, or open wounds
• Stop if sharp pain or numbness occurs
• Do not roll directly on knee or hip bones
• Consult professional for chronic pain
• Use softer roller if beginner

Spotting

Not applicable; self-performed recovery exercise with no spotter needed.

Common Mistakes

• Rolling over joints or bones
• Allowing lower back to sag
• Applying too much pressure causing sharp pain
• Ignoring nerve sensations like tingling
• Not pausing on trigger points

• Acute quadriceps injury
• Knee joint issues
• Hip bone bruising
• Nerve impingement symptoms

• Basic prone position comfort

Build Up First

• Awareness of body tension spots