Wellness guide

vyper
roller.

A foam roller with a motor. Slow rolls, steady breathing, happier muscles.
Quick start
  • Press and hold the power button to switch on the Vyper.
  • Select your vibration speed — start on setting one and increase speed and pressure as needed.
  • Ready to go. Roll each area for 30–90 seconds, then switch sides.
The Vyper 3 vibrating foam roller
Routines — lower body
Rolling the calf on the Vyper while seated

Calf

Sit upright on the floor. Slowly roll along the calf for 30–90 seconds to release tender areas of tension. Rotate the leg and foot to target various areas of the calf.

Rolling the hamstrings on the Vyper while seated

Hamstrings

Sit on the floor. Start with the roller at the middle of the left or right hamstring and slowly roll towards the back of the knee. Continue for 30–90 seconds, then switch legs.

Rolling the quads on the Vyper while lying face down

Quads

Lay on the floor. Start with the roller in the middle of either quad and slowly roll from the bottom of your “jean pocket” to the top of your knee. When you find a tender spot, roll your body left and right while focusing on breathing. Switch sides.

Rolling the IT band on the Vyper while lying on the side

IT band

Lay on your side. Slowly roll along the IT band — from your hip along the side of your leg to the top of the knee — for 30–90 seconds.

Rolling the glutes on the Vyper while seated

Glutes

Sit on the floor. Cross your left leg over your right like a figure 4 and slowly roll, finding the most tender spots. Continue for 30–90 seconds, then switch sides. Increase speed as needed.

Standing on the Vyper roller to roll the feet

Feet

Find a wall or prop to balance with. Place one foot on top of the roller, brace yourself, then place the other foot on top. Stand on the roller for 30–90 seconds. Use setting one.

Routines — upper body
Rolling the lats on the Vyper while lying on the floor

Lats

Lay on the floor with the roller on your left or right lats. Use your feet to make small lateral movements while raising and lowering your arm. Repeat for 30–90 seconds, then switch sides.

Rolling the lower back on the Vyper

Lower back

Sit on the floor with the roller on either side of your lower back, beside your spine. Slowly roll along the tender areas for 30–90 seconds, then switch sides. Use setting one.

watch the video tutorial.

Please follow all club signage and staff directions.

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