Included: 1* Foam Yoga Roller Features: TYPE 1:Length 15cm Diameter:5.3cm TYPE 2:Length: 30cm Diameter:10cm Material: High density EVA material with Grid surface Strong hard PVC pipe inside EPP Color:Black,Blue,Green,Purple Features： One piece construction Bigger trigger points for very strong massage replication Suitable for any part of the body Water resistant High durability Lightweight Helps to shape your muscles and body Ideal for self massage, balance & stretching training Function: Yoga column has the effect of separating muscle adhesion and promoting blood flow, to assist in the treatment or to prevent injury. HOW TO USE: After the warm-up exercise in the foam shaft exercise. Place the shaft under the soft tissue you want to relax. Gently roll the body on the shaft to train the muscles that need to be trained. Move the shaft slowly from the center of the body to the limbs. If you find that the body is in pain on the site of the shaft, keep the action until the part is relaxed. Pay attention to tight or rarely moving parts. Each position scrolling several times on the shaft until you feel relaxed. Sometimes may be some discomfort. Ensure that the shaft is not placed directly under the bone or joint under the soft tissue site. The first time you use the foam shaft is shorter and 15 minutes is enough. At the beginning, take a break after a while. After drinking a lot of water, just as in a body massage. Made of high density material with a strong hard PVC pipe inside. This EVA foam roller is perfect for self-myofascial release and massage therapy, able to give you the full massage routine as a massage therapist. All you have to do is just use your body weight to apply pressure to the desired area while sitting or lying on the foam and rolling your muscles along it. This foam roller enables you to perform a self massage, breaking up trigger points and knots relieving muscles that would usually become sore after an intense workout. Not only perfect for self-myofascial release and massage therapy, but also great for balance & stretching training, yoga, physical therapy, Pilates and other sports training applications. It is designed to service for any area of your body and help to shape your muscles. Note: Please allow 0.1-0.5cm differs due to manual measurement. Due to the different display and different light, the picture may not show the actual color of the item.