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How To Use RAD Helix

HOW TO USE

The Rad Helix

Check out these simple, do-anywhere moves and Get in Touch if you have any questions about using the Rad helix properly.* Also, don’t forget to read our safety tips before getting started. They’re for your own good.

Lumbar Extension

Lay back over the roller with it at the top of your low back (think of an imaginary line going straight through your belly button to find the spot). Relax over the Helix for 10–20 seconds, and then move it down 1­–2 inches at a time toward the top of the pelvis.

Whole Back Flush

Lay back on the roller positioning it just above your pelvis and roll back and forth in 6-inch movements, working all the way up to the top of the ribcage.

Lumbar Rotation

Lay back on the roller, positioning it just above your pelvis. Slide your heels up to create a 90-degree bend in your knees. Rotate both knees to the left until they touch the floor and then repeat on the right. Move the roller up 2 inches and repeat, working your way up the back.

Neck Flush

Hold one side of the roller and roll your whole body halfway onto one side. Push through your heels and make small 3-inch motions back and forth, working from the top of the neck to the bottom.

Rotator Cuff

Lay facedown and roll halfway up onto your side. Extend your lower arm and place one side of the roller under it. Roll back and forth in 6-inch movements, gently massaging the muscles on the outside of the shoulder. Work up pressure slowly through multiple sessions.

Glutes

Sit down with your torso leaned back and your hands behind to support. Place one side of the roller below one glute and roll back and forth, rotating the torso to access different areas.

Hamstrings

Sit down with your torso leaned back and your hands behind to support. Place one side of the roller under your leg, just forward of the sit bone. Raise your non-working leg up so the knee is bent at 90 degrees. Push back and forth with the heel, making 4-inch movements and working slowly toward the knee. Raise your torso vertically to intensify.

Helix Basics

*The RAD Roller is not meant to treat, cure or prevent any disease or condition. Talk to your doctor before using the RAD Roller. Please roll responsibly.