| Neck Release | Recovery | Evening |
Use Rubber 1 to gently roll the base of your skull and side neck. | Rubber 1 |
| Shoulder Roll | Recovery | Anytime |
Press Rubber 2 into shoulder muscles and roll back and forth. | Rubber 2 |
| Trap Relief | Recovery | Night |
Hold Cork 2 on upper traps to ease tension before bed. | Cork 2 |
| Upper Back Reset | Recovery | Morning |
Lean against wall with Rubber 2 between shoulder blades, breathe deep. | Rubber 2 |
| Middle Back Stretch | Recovery | Afternoon |
Place Cork 1 under mid–back while lying to open your chest. | Cork 1 |
| Lower Back Relief | Recovery | Bedtime |
Lie on Cork 2 under low back to release tight muscles before sleep. | Cork 2 |
| Belly Massage | Mobility Training | Post-Meal |
Use Rubber 1 under ribs to ease diaphragm and aid digestion. | Rubber 1 |
| Side Body Stretch | Mobility Training | Morning |
Roll Cork 1 along your side ribs to improve side flexibility. | Cork 1 |
| Hip Loosener | Mobility Training | Morning |
Lie face down and hold Cork 1 under hip flexors to open hips. | Cork 1 |
| Glute Massage | Recovery | Evening |
Sit on Rubber 2 and roll glutes to relieve soreness. | Rubber 2 |
| Sciatica Relief | Recovery | Night |
Place Cork 2 at glute–ham junction to ease nerve tension. | Cork 2 |
| Hamstring Loosen | Mobility Training | Pre-Workout |
Use TPR under hamstrings to increase flexibility before exercise. | TPR |
| Calf Relief | Recovery | Anytime |
Roll Rubber 1 along calves to boost circulation. | Rubber 1 |
| Thigh Massage | Recovery | Evening |
Press Rubber 2 into thighs to loosen tight quads and hamstrings. | Rubber 2 |
| Foot Roll | Recovery | Morning |
Roll Cork 1 under each foot to wake up arches. | Cork 1 |
| Arch Support Massage | Recovery | Night |
Hold Cork 1 in arch and apply gentle pressure to relieve pain. | Cork 1 |
| Full Foot Routine | Recovery | Anytime |
Cycle through all 5 balls under feet for a complete foot reset. | All 5 |