THE FASC GUIDE
Slow down.
Find your body's rhythm.
Start with one area and one movement.
Follow the illustrations and adjust your support to keep each roll gentle and comfortable.
UPPER BACK
Movement illustration · Adjust to your range of motion
01 / Upper back
Upper-back rolling
- Bend your knees and plant your feet. Place the roller under your upper back and gently support your head with your hands.
- Use your feet to move your body slowly, rolling over a small area of your upper back.
- Breathe naturally and keep the pressure comfortable. Avoid your neck and lower back.
A timer to help you slow down
The timer is a pacing guide. Pause anytime; there is no need to complete all 30 seconds.
Listen to your body.
Start with light pressure and small movements, breathing naturally. Avoid joints, prominent bones, wounds and broken skin. Stop immediately if you feel sharp pain, numbness or significant discomfort. If you have an acute injury, ongoing pain or are receiving related treatment, consult a qualified healthcare professional first.
SMALL MOMENTS. EVERY DAY.
Make recovery part of your day.
