Movement guide
Forty-three movements, from the desk to the floor.
Filmed with the PU65 Travel Roller and grouped by where you’re when you have a few minutes. All 43 are in one full-length video on our YouTube channel, with a shorter video for each setting and single clips for some movements. Start lower than you think you need to.
Before the first one
How much of your weight goes onto the roller is yours to set. The guide booklets suggest keeping the intensity around three or four out of ten.
- Use it on a stable floor, wall or chair — not on soft bedding, a massage table or a sofa.
- Don’t lie face down with the roller under your stomach.
- Stop if you feel pain, numbness or dizziness.
- If you have ankylosing spondylitis, scoliosis, a herniated disc or another spine condition, acute inflammation in a joint or ligament, or noticeable pain or numbness, talk to a physician or qualified professional before using it. The booklets add: a suspected fracture or osteoporosis, recent surgery, a fever or infection, pregnancy, or cancer treatment.
- Not for children under eight.
DeepRoller is exercise equipment, not a medical device, and these videos aren’t medical advice.
By where you’re
Four places, four short videos.
By body area
All 43, in one list.
Numbers match the full video. Where a movement has its own short clip, the name links to it.
Neck
- Neck exercise · in a chair
- Neck roll · against a wall
- Back of the neck press · on the floor
- Neck stretch · on the floor
- Neck rotation · on the floor
Shoulders and upper back
- Shoulder and back roll · against a wall
- Shoulder exercise · against a wall
- Finding the center line of the spine · on the floor
- Upper back press · on the floor
- Upper and mid-back roll · on the floor
- One-spot back press · on the floor
- Back twist · on the floor
- Shoulder blade roll (opens YouTube in a new tab) · on the floor
- Shoulder rotation (opens YouTube in a new tab) · on the floor
Ribs
- Rib roll · on the floor
- Rib twist · on the floor
Lower back
- Lower back press, after a desk day · in a chair
- Back roll · against a wall
- Leg movement over the roller · on the floor
- Windmill leg movement (opens YouTube in a new tab) · on the floor
- Lower back roll (opens YouTube in a new tab) · on the floor
- Base of the spine press (opens YouTube in a new tab) · on the floor
- Side tilts (opens YouTube in a new tab) · on the floor
Hips and glutes
- Seated hip press · in a chair
- Hip roll · against a wall
- Front of the hip stretch · on the floor
- Front of the hip, activation · on the floor
- Pelvic center press (opens YouTube in a new tab) · on the floor
- Seated hip roll (opens YouTube in a new tab) · on the floor
- Outer hip roll (opens YouTube in a new tab) · on the floor
Legs, knees and feet
- Sole of the foot press · in a chair
- Knee roll · against a wall
- Calf roll (opens YouTube in a new tab) · on the floor
- Front of the shin roll (opens YouTube in a new tab) · on the floor
- Standing foot roll (opens YouTube in a new tab) · on the floor
- Inner heel and ankle roll (opens YouTube in a new tab) · on the floor
- Front of the thigh roll (opens YouTube in a new tab) · on the floor
Hands, wrists and arms
- Wrist and hand roll · at the desk
- Back of the hand roll · at the desk
- Palm and thumb roll · at the desk
- Inner forearm roll · at the desk
- Wrist and forearm roll · at the desk
- Back of the upper arm roll · at the desk
For the PU90 and PU95
The PU series videos.
Filmed for the larger rollers. The numbers are the channel’s own.
The printed version
The guide booklets, by email.
Pick the booklet for the roller you have, or the one you’re considering. What we do with your address
The Travel Roller guide
The basic movements, how to set the pressure, and a routine for travel days, as a booklet by email.
The PU series guide
Seventeen movements from the official manual, each with where the roller goes, how far to lean in, and what should tell you to ease off. Then seven everyday situations — a screen day, a stiff morning, a long drive — with a short routine for each.