Exercises with massage roller leg

Delayed onset muscle soreness in his legs after intensive training is not only a source of extremely unpleasant and painful sensations, but also prevents the move normally. Muscles become stone, and too quickly comes a feeling of pain and fatigue. To avoid all these hassles, trainers recommend to go to a sports massage or a sauna (but not immediately after a workout, and a little later). But not all there is time and opportunity.

We offer you a third option - using a massage cushion that will help to stretch your legs and remove the pain and reduce the likelihood of injury.

The rollers are made of thick foam for long and are the least expensive. Over time, they lose their shape, and their functional properties are reduced. Recommended for beginners with a low threshold of pain, who just want to try this type of massage.

A more expensive option is more dense plastic substrate, which significantly increases the service life of the roller. Thanks to this foam will deform, and you get better and deeper massage. Some of them have a surface with a raised pattern, so you can get more acupressure.

When used correctly, massage cushion helps relieve the tension between the muscles and fascia (connective membrane, which forms the cases for the muscles). These unpleasant sensations are usually caused by the constantly repeated monotonous movements.

When you work with them you use your weight and can independently adjust the load, taking into account your pain threshold. For example, if you are even afraid to think about how to completely lie on the massage cushion front surface of the thigh (very painful!), You can of the weight transferred to the hands, and when the blood will accelerate and become a little easier to do the exercise, completely shifting the weight of the massed body.

The use of this clip is very effective as a pre-workout (accelerates blood circulation and prepares your feet for exercise) and after (flexing tired muscles and prevents stagnate breast acid).

Basics of massage roller:

• Massage the painful area (rolled back and forth) of at least 60 seconds.
• Linger directly on the pain (and do not forget to breathe at the same time!). As soon as the pain decreased by 50%, move to the next painful point.
• Avoid rolling of dice.

During the exercise do not forget that their main goal - to reduce the pain, rather than a clear fulfillment of a certain number of repetitions. You have to relax and work on painful areas exactly as long as you do not feel better.

Of course, a massage roller can not completely replace a good specialist, so at high loads, we recommend that you attend a sports masseur at least several times a month.