Six Surefire Moves That Will Change Your Life

These positions will require little to no effort and can be performed by any age group or fitness level. The secret to the effectiveness rests in Rollga’s contours. The various angles of pressure release tension even when rolling is not possible. Over time, you will become more comfortable on the Rollga and you will begin to explore the Rollga App and other advanced user guides and techniques.


Phenomenal Foot Massage

Place the Rollga beneath your feet and move through the various zones, not only will it warm your feet, but it will put you to sleep as well.

Simply Sit On It

With various angles of pressure, Rollga does not require the need to roll. Just sit on it and alleviate low back pain.

Rest Your Wrists

Place the Rollga on your lap and roll your forearms for immediate relief caused from texting and working at a desk.

Huddle Over The Hips

Press the end of the Rollga down into your hip to unlock tension in the hip-flexors. Lean over the top for more compression. This position could also be performed while standing up.

Cuddle Your Rollga

The round end of the Rollga makes for a perfect compression tool. Place the Rollga on the front of the shoulder and give a squeeze. Then rock the Rollga around to release stress in your shoulders.

Lie Back & Relax

Release tension in your neck and shoulders. It’s as simple as replacing your pillow with the Rollga for one minute.

Progression is Key

There is no need to advance to fast. Take your time with each progression. Slow your roll and increase duration as you see necessary. Don’t forget the Free Rollga App is an amazing resouce for more progressions, expert feedback and a dynamic selection of situation specific user guides.



A Must-See Demo Video

This video will walk you through the dynamic nature of the Rollga. This is the natural progression of your Rollga Experience. Keep in mind, this video is for demonstration purposes only, please roll with care and have purpose with each movement you perform.


Video: 30-Second Flash Demo

 Intermediate Positions and Techniques on the Rollga Roller

Calves or Gastrocnemius Rollga Exercise

Place the Rollga roller under your calves. Zone 3. Roll from just before your knee to your Achilles Tendon. Hold tight spots for 30 to 45 seconds or until pain and tightness in the calves diminish. Do not roll behind your knee.

Shins or Anterior Tibialis Rollga Exercise

Begin on your hands and knees. Your hands should be on the floor near your knees. Place the roller under your ankles. Lift your hips upward and feel the roller glide along your shins as you extend your legs outward into a plank position. Roll front to back to find the tender areas. Hold tight spots for 30 to 45 seconds or until pain diminishes. For an advanced technique, lift one leg off the roller and engage your core to keep your leg and back parallel to the floor as you roll. You may also cross your ankles stacking one leg over the other as you roll.

Quadricep Rollga Exercise

Lie on your stomach with roller placed just above your your knees. Elbows are bent and forearms are flat agains the floor. In a plank position, engage your abdominal muscles and keep your glutes tight to prevent your body from sagging. Push with your forearms and roll across your thighs to your pelvic bone, then back again. Avoid rolling knees.

IT Band and TFL Rollga Exercise

Start by lying on your side without the rollga roller. align your elbow, hip and ankle in a straight line. Position the roller under your hip and place your top leg in front for support. Roll from the top of your hip to just before the knee. Stay on the outside Zone 3.

Adductors Rollga Exercise

Lying on your side place your leg over zone 2 of the roller. Roll your hips from left to right, while supplying a downward pressure.

Glute and Piriformis Rollga Exercise

Sit on your Rollga roller with legs extended. Lean and tip to the outside contour of the Rollga. Starting with lower part of the glute, roll to the upper part. Keeping your body slightly tilted allows you to focus on one glute at a time.

Neck Exercise With A Rollga

Lie flat on your back and place the Rollga roller under your neck on zone 1. Tilt your head straight back, as if you are drawing an imaginary line on the ceiling north and south with your nose. Then lift and turn your head 45 degrees and relax. Finally, turn your head another 45 degrees and relax. You may also use the outside zone 3 for a deeper massage. Do not aggressively roll the neck, it is delicate and only needs a very small amount of pressure.

Latissimus Dorsi Rollga Exercise

Lying on your side with the Rollga roller placed under your armpit in zone 3. Keep your arm outstretched, thumb up and legs extended with the top leg crossed over your bottom leg. Roll from your armpit to your waist.

Bridge For Low Back Pain With A Rollga

Start by lying flat on your back. Lift your hips and plance the Rollga Roller Zone 3 under your tailbone. Place your hands to your sides for support. Lower your legs and allow your hips to open up.

Forearm Rollga Exercise

Place the Rollga roller in front of you, and from a kneeling position rest your arms on zone 3 at your wrists. Roll across your forearm to your elbows.

Back Rollga Exercise
(Trapezius & Erector Spinae)

Place the Rollga roller behind on your back, just above the shoulder blades. Your spine should be aligned with zone 1. Place your arms either supporting your head or extended out behind. Use your legs to push and roll from your shoulders to the middle of your back, roughly at your last rib, then return up towards your shoulders. Roll slow, this is about deep breathing and slow control. Do not press and hold tight spots. Do not roll your lower back, your muscles will tighten up to protect your spine in this region.

Why Does Rollga Have Contours and Curves?

Rollga is a cross-directional foam roller designed to stabilize the hips, align the back, and increase range-of-motion. The Rollga foam roller is ideal for muscle recovery, fascial health, and functional restoration of movement. Ordinary foam rollers cause discomfort and pain due to the unfitting design. This groovy foam roller is designed and contoured to fit your body and reach trigger points that are difficult to reach with an ordinary roller.

Our entire body is consumed with connective tissue called, Fascia. Just like anything in our body, connective tissue degenerates and breaks down over time. The degeneration of fascia can be accelerated with repetitive overuse, stress or injury. Rollga is a high-quality foam roller that brings regeneration to damaged tissue, by influencing circulation of oxygen-rich blood flow. Rollga will prevent fascia from becoming unhealthy. By restoring your fascia, you will restore your mobility.

Rollga’s Key Features

  • Protects the Spine, Hips, Shins, & Achilles
  • Cross-Directionally Targets Trigger Points
  • Naturally Restores Fascia Lubrication
  • Restoration of Movement
  • Stimulates Oxygen-Rich Blood Flow for Healing
  • Omni-Directional Force Reduces Fascial Fuzz
  • The Only Targeted Joint Relief Roller
  • All the Benefits of a Flat/Bumpy Roller & More
  • And Gets Fast Results in Less Time ( PER!OD )

Video: Why the Contours?

User Guide: Click to Enlarge

Are All the Rollga Rollers the Same?

Each color is the same size: 18-inches x 6-inches. However, there is a difference in the density of each Rollga. Royal Blue and Silver are manufactured to be our standard models and are the top sellers. MalaPearl White, Panda and the Warrior Gold are manufactured to be 35% softer than our standard models. Do not be fooled, soft does not refer to less effective, it is merely individual preference. Black, Orange and Pink are manufactured to be 25% harder than the standard models. These harder models are intense and made for advanced users.


How Do I Know Which Rollga to Buy?

Use the Rollga Selector flow chart to fit your individualized needs. Remember, there is no wrong selection. At Rollga, we stand behind our customer satisfaction. If you feel you decide within 30-days that you maybe selected the wrong density, send it back for a free replacement Rollga of any density.

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***Disclaimer: Rollga is neither a medical device nor intended as a treatment for medical conditions. This product does not cure medical ailments or illnesses. No information provided by Rollga manufacturer or its distributors, whether written or verbal or provided in these instructions, in brochures, in websites or otherwise, is intended to be a substitute for professional medical advice, diagnosis or treatment. Ask your health care professional if Rollga is right for you. Rollga has not been evaluated by the FDA.

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