A Foam Roller Routine for the Bust Area, and What Its Creator Says It Can and Can't Do
ひなちゃんねる / Hinata Kato
In this short video, fitness creator Hinata Kato (Hina Channel) demonstrates a foam roller routine she presents as a "must-do" for breast enlargement. The video title refers to reaching an F cup. Most of the video is a follow-along session: she does each movement on camera and counts out the repetitions. Partway through she shows what she considers visible proof that the routine works. At the end she explains where the routine sits in her overall approach, and what she thinks loosening the bust area alone cannot accomplish.
Setup: Any Foam Roller, Low Effort
She says any foam roller will do, and she presents the routine as something easy to fit into the day. More than once she notes that some positions can be held while looking at your phone. Each position follows the same pattern. You place the roller at a specific spot on the body, move your upper body up and down 10 times, then move it back and forth (or side to side) 10 times, often while holding the end of the roller to steady yourself.
The Sequence on One Side
The routine moves through these positions, in order:
- Side of the body at full-bust level. Lie on your side with the roller at the height of the fullest part of the bust. Move the upper body up and down 10 times, then hold the roller's edge and rock the torso back and forth 10 times.
- Just below full-bust level, on the ribs. Shift the roller down onto the ribs and repeat the same two movements.
- Back release. Bend the top leg (the one not on the floor) and lift the top arm over your head. Turn the upper body toward the ceiling and relax the back. She stresses that the upper body should stay at about a 45-degree angle rather than lying flat and parallel to the floor. In the second-side version she also says to lift the buttocks. This is done for a count of 10.
- Just below the armpit. Move the roller up to just under the armpit, press that area firmly into it, and do the up-and-down and back-and-forth sets. On the second side she adds that you should put your weight on the roller and lean forward.
- Pectoral muscles. To loosen the chest muscles, place the roller between the shoulder and the breast, put your weight on it, and move up and down 10 times, then side to side 10 times.
- Side of the shoulder. Finally, place the roller directly next to the shoulder and do 10 up-and-down and 10 back-and-forth movements. She notes again that this one can be done while on your phone.
The Arm-Length Demonstration
After finishing the first side, she asks viewers to pay attention and lifts both arms. She points out that they now appear to be noticeably different lengths, and she calls the difference amazing. She attributes it to the routine thoroughly loosening the area around the bust. In her words, the tool lets you "thoroughly peel away the fascia."
She explains this with a cookie dough analogy. Dough stretches better when it is worked with a rolling pin than when it is kneaded by hand. In her view, using a roller on the body works the same way and loosens tissue more effectively than working it by hand.
She then repeats the whole sequence on the other side, introducing the last two positions with "two more to go." Afterward she checks her arms again and says they are now the same length.
Her Caveats: Loosening the Bust Area Is Not Enough
She says there are many ways to use a foam roller for breast enlargement and that she has shown "the absolute best way." She immediately adds an important qualification, though. Loosening the area around the bust is not sufficient on its own. Anyone serious about breast enlargement, she argues, needs to improve circulation throughout the whole body. Because "all muscles and bones are connected," distortion throughout the body also needs to be addressed, and each body part has its own important aspects.
She also says this is the routine she does on days when she is really short on time. Her reasoning is that people usually keep their arms down, so circulation in the armpits tends to become sluggish. People also tend to hold their arms in front of them and put force there. So even on busy days she does this routine before bed to loosen that area, and she says it feels good.
She is also frank about posture. Rounded shoulders, a hunched back, and straight neck require loosening other parts of the body, so she says this routine will not immediately or dramatically change posture. She does say it will leave you much better off than before, with muscles relaxed and circulation improving. For people with stiffness around the shoulders, she says that area needs to be loosened thoroughly.
Why She Published It and How It Fits Her Priorities
She admits she hesitated to release the video because many viewers don't own a foam roller. She decided to publish it for two reasons. People who do own one would want this kind of video, and she believes exercising with equipment is very effective.
On days when she can't stretch or loosen up more fully, she tries to do at least the foam roller exercises. She describes her priorities as relaxation first and massage last. Because each area needs to be targeted, she finds working with a roller easier and more comfortable, and she says she relies on it all the time.
She closes by pointing viewers to her separate, main video on breast enlargement. She says she is confident she can make anyone's breasts bigger, and she presents that video, not this routine, as the place to go for anyone serious about the goal.
Hello. Today we're going to show you a must-do foam roller exercise for breast enlargement. See what I do and try to do the same. I have something very important to say, so please watch this video until the end. Let's get started.
First, you can use any foam roller. Place the foam roller at the side of your body at full bust level. You can do this even while looking at your phone, so be sure to do this. In this position, move your upper body up and down 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Next, hold the edge of the foam roller and move your torso back and forth 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Next, place the foam roller at the side of your body just below full bust level. In other words, place a foam roller on your ribs and move your upper body up and down 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Gently move your upper body back and forth 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Next, bend the leg that is not on the floor. Also, lift the arm that is not resting on the floor and place it over your head. In this position, turn your upper body towards the ceiling. Relax your back, making sure to keep your upper body at a 45-degree angle rather than completely parallel to the floor. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Next, move the roller that was below full bust level on the side of your body to just below your armpit. With this area pressed firmly against the roller, move your upper body up and down 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Move your upper body back and forth 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Next, loosen your pectoral muscles. Place the foam roller between your shoulders and breasts like this. Put your weight on it and move your upper body up and down 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Move your upper body from side to side 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Next, loosen up the sides of your shoulders. Put a foam roller here. You can do this while looking at your cell phone, so move your upper body up and down 10 times in this position. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Hold the edge of the roller and move your upper body back and forth 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Everyone, please pay attention. Try lifting your arms. Look, my arms are all different lengths. Isn't this amazing? This exercise really loosens up the area around our bust. Using this tool, we can thoroughly peel away the fascia.
It's the same as cookie dough. Cookie dough stretches better when kneaded with a roller than by hand. This is exactly the same. Look, it's amazing how much difference there is in the length of my arms.
Do the same on the other side. Place the foam roller at the side of your body at full bust level and move your upper body up and down 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Hold the edge of the roller and move your upper body back and forth 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Next, place the foam roller on your ribs and move your torso up and down 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Hold the edge of the roller and move your upper body back and forth 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Bend your top leg, keep your upper body at a 45-degree angle, lift your buttocks, and loosen your back. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Next, place the foam roller under your armpit, above full bust level on the side of your body. Put your weight on it, lean forward and move your upper body up and down 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Hold the edge of the roller and move your upper body back and forth 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Two more to go. Place the roller between your shoulders and breasts, put your weight on it, and move your upper body up and down 10 times to loosen your pectoral muscles. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Hold the edge of the roller and move your upper body from side to side 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Next, place the foam roller directly next to your shoulders and move your upper body up and down 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Move your upper body back and forth 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
What happened to my arm length? They are the same length, good job. There are many different ways to use a foam roller for breast enlargement. I've shown you the absolute best way to do it.
Finally, I just want to say this. Of course, just loosening up the area around our busts is not enough. If you are serious about breast enlargement, you need to improve blood circulation throughout your body. Since all muscles and bones are connected, you need to eliminate distortion throughout your body. In reality, there are many important aspects to each part.
However, you may sometimes feel reluctant to even loosen up the area around your bust. Even in that case, you should still do this exercise. In this video, I showed you the exercises I do on days when I'm really short on time.
Since we often keep our arms down, blood circulation in the armpits tends to become sluggish. Or we tend to position our arms in front of us and put force there. Even on days when I'm really pressed for time, I make sure to do this before going to bed to loosen up this area. This feels good.
To improve rounded shoulders, hunched backs, and straight necks, we need to loosen up other parts of our body. So doing this doesn't immediately and dramatically change our posture. But it will be much better than the original. Your muscles should now be relaxed and your blood circulation should be improving. I've shown you some must-do exercises. That felt good, right? If you have stiffness around your shoulders, you need to loosen up that area thoroughly.
However, there are still many people who don't own a foam roller. So I was very hesitant about whether to release this video. But those who have it will want videos like this. In the end, exercising with equipment is very effective, so I decided to publish this video.
On days when I can't stretch or loosen up, I try to at least do some foam roller exercises. In my priorities, relaxation is first and massage last. I need to target each area and find that exercising with a roller is easier and more comfortable. So I try to do just that all the time.
If you haven't seen my video on breast enlargement, check it out. I am confident that I can make anyone's breasts bigger. If you're serious about this, check out this video.
That's all for this video. Let's work hard together tomorrow as well. You did a great job today. See you tomorrow. Please subscribe to this channel and click the like button. Please click the like button and leave a comment. Goodbye then.
Hello everyone. I've created a website where you can access my workout menu that really helps you lose weight without having to search. It's in the description. Please try it out to lose weight more efficiently.
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