THE FASC GUIDE
Start with one area and one movement.
Follow the illustrations and adjust your support to keep each roll gentle and comfortable.
Movement illustration · Adjust to your range of motion
01 / Upper back
The timer is a pacing guide. Pause anytime; there is no need to complete all 30 seconds.
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.
FOAM ROLLING, STEP BY STEP
Read the steps first, then adjust support and pressure to how your body feels. Use the interactive illustrations and optional timer above.
01 / UPPER BACK
02 / QUADRICEPS
03 / HAMSTRINGS
04 / CALVES
SMALL MOMENTS. EVERY DAY.
AFTER MOVEMENT
Start with a familiar movement. Let your breathing and rolling slow down together.
Read recovery tips · 1 min02BETWEEN BUSY HOURS
Get up, move around and change position. Then choose a comfortable way to unwind.
Read recovery tips · 1 min03YOUR OWN ROUTINE
Focus less on how much you do and more on finding a rhythm you want to return to.
Read habit tips · 1 minThere is no need to rush to the next thing. After training, slow your breathing and give your body a little space to settle.
Choose a muscle area you have just used, with no pain or injury. Position FASC securely and use your hands and feet to manage your weight, keeping the pressure comfortable.
Roll slowly in small movements. Breathe freely and do not seek out pain. Use the page timer as a pacing guide, pausing or stopping whenever you need to.
Get up slowly when you finish and notice how you feel. You do not need to cover every area. A comfortable session is a good way to close out today's training.
After a long stretch of work or study, start by leaving your seat, walking around and changing position. Foam rolling can be one part of your time to unwind.
Choose a stable, non-slip surface and a suitable mat. Clear away anything that could restrict your movement and make sure your hands and feet can support you securely.
Follow the upper-back or calf illustration, using light pressure and breathing naturally. Adjust to your own range of motion without forcing yourself into the pictured position.
After your break, remember to keep getting up and moving. FASC does not replace regular movement. Consult a qualified healthcare professional if pain persists.
A habit does not need to start with a big goal. A short, comfortable moment of recovery within your usual day can help you find a rhythm you want to return to.
After training, during a work break or before you rest. Choose a convenient, quiet time when you can pay attention to how your body feels.
Keep FASC somewhere dry and easy to reach. Begin with one familiar movement. You never need to tolerate discomfort just to finish the timer.
Today might call for lighter pressure. Tomorrow might be a rest day. Caring for yourself does not need to become another task to complete.
