How to use a massage roller to make the muscles healthy and supple

Why use a massage roller

Massage technique with the help of an independent movie called myofascial relaxation (Self-myofascial Release, SMR).

She is, to put pressure on different groups of muscles, pressing roller own body weight and slowly rolling it under itself. The effect of this technique is comparable to the effect of a massage therapist who pushes the muscles to relax them and improve circulation.

And the positive effects of technology myofascial relaxation is not less than the massage. Let's look at what benefits can be obtained by adding to your workout is rolled on the roller.

Removing stress from the muscles

Sedentary work, stress, age - all this reduces the elasticity of the muscles, making them stiff and restricts the mobility of the joints. Muscles lose moisture, they cross the fibers are formed, which disturb the structure and reduce the mobility.

Profound effect roller massage provides normal blood flow and muscle power, restores normal structure and mobility. Self-massage is gradually restoring the health of the muscles, making them soft and supple.

Removal of trigger points

Trigger points - is compressed muscle fibers that impede blood flow, due to which portion muscle does not receive enough oxygen and nutrients. At the same time the products of metabolism and toxins accumulate in the muscle, causing pain, pressure, and cramps.

Trigger points are due to heavy loads during training, long preservation of a static position, for example when working at the computer, stress, poor posture and other factors. To get rid of them, many are trying to stretch aching muscles, but it does not give the desired effect. Healthy muscle fibers are stretched, but it does not help get rid of the trigger points.

myofascial relaxation techniques operates much more efficiently. Rolling tender points, you get rid of the clamps, restoring blood circulation and normal functioning of muscles.

A good warm-up and reduce the risk of injury

Often do not advise to do static stretching before exercise, as well worse than the stretched muscles are reduced, because of which reduced power rates.

To get a good warm up and prepare the muscles for a workout, you can use a massage roller.

A recent studyAn Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force. To determine how to self-massage using a roller affects the strength of knee extension and mobility of the knee joint.

The participants, the rolling quads on a massage roller, increased range of motion, and the power rates have not fallen. The researchers concluded that self-myofascial relaxation - it is an effective tool to increase the range of motion without damage to the muscle.

Good warm-up muscle, you reduce the risk of injury during a workout, and your power rates are not falling. The perfect tool for warming up.

How to roll out to the massage rollers

If you have problems with the musculoskeletal system before applying the technique of myofascial relaxation, consult your doctor.

Take the clip and place it under the muscle groups that will work out at the moment. Drop down to the movie all the weight of the body and begin to move, rolling it under him and holding the weight on your hands.

Here are some tips for effective myofascial relaxation:

1. Roll out the need to slow moving roller is not more than 2.5 centimeters per second.
2. If you find an area that felt painful and stiff, stop for a moment and relax. After 5-30 seconds of pain and discomfort should disappear.
3. If the area is too painful to continue the pressure roller slide and work through the surrounding area. Your goal - to restore the health of muscles, rather than increase the tolerance for pain, so there is no need to push a very painful place.
4. Never unroll the joints or bones.
5. Avoid rolling the waist on the roller. To study the lumbar muscles can be used for massage or tennis balls.

By the way, massage balls can be used for rolling out to other regions - the gluteal muscles, trapeze, shoulders, hips. In addition, some parts of the body can be rolled on the bar of the bar.

Exercises for a massage with a roller, a signature stamp, a ball

neck massage

If there are problems with the neck, do not unroll it without consulting a specialist.

For neck massage using double or single massage balls.

Lie on your back, put a ball under your neck sideways. Do not unroll the neck over the spine. This can be bad for his health.

Begin to roll the ball up and down, watching their feelings. If you find painful points, stop and carefully work through them.

The same can be done standing against a wall.

Massage the trapezius muscle

Trapezius muscle can be rolled on the floor or standing against the wall. Try both.

Place the massage ball under the upper part of the trapezius muscle and move the body by rolling it up and down. Do not go into the area of ​​the spine.

More can be rolled trapezius muscles under the heading of the bar. Place the neck to the desired height, place it under the arm, press down firmly and begin to move from side to side.

shoulder massage

Lie on the floor on your stomach, place the clip under the shoulder, removing a hand from the elbow itself, and unroll the deltoid muscle.

You can do this with a massage ball: on the floor or against the wall.

Massage upper back

Lie on the floor, placing a clip under the upper back, hands folded on the chest or behind the head. Legs bend at the knees and place the feet on the floor. Slowly unroll the upper back, without going to the lumbar region.

If any place can feel the tension, you can stop and explore the problem area.

Massage lat

Lie on the right side on the massage roller pull up the right hand and the left hand put on the right shoulder. Right leg extended, left bent at the knee, the foot is on the floor.

Rolls under a roller in this position, with emphasis on the most painful place, and squeezed.

buttocks massage

Massage the buttocks can be done both with massage roller, and with the ball.

Massage Roller

Sit on the clip, drag the weight on his right buttock and lean on the floor with your right hand. Bend the right leg at the knee at an angle of 90 degrees, left ankle, place on the right knee.

Starting with the right foot, unroll the buttocks, and then do the same thing in another direction.

Massage with ball

Massage with the ball makes it easier to work out the trigger points and relax the muscles. Sit on the floor, put the ball under the muscles of the buttocks and, leaning on hands, roll the painful area.

Massage hamstring

Sit on the floor, place a movie under the hamstring muscles and roll out the dough, leaning on hands.

If you need to very carefully roll out the muscles, use the neck from the stem. Set it to the desired height (just below your hip), put on the neck hamstring, Nawal body weight and roll out the dough.

Massage the outside of the thigh

Sit on the floor, lay roller under hips and turn on the right side. Rely on the right hand - on the wrist or forearm.

Roll out the outside of the thigh from the hip to the knee. There is vastus lateralis - part of the quadriceps.

Massage thigh front side

We continue to roll out the quadriceps, ie rectus femoris. Lie on your stomach, place the roller under the hips and lift the body by placing hands on the forearms. Roll out the thigh from the knee to the hip joint.

Massage inner thigh

Lie on the floor on his stomach, put his hands on the forearms. Bend your right leg at the knee and move it to the side, place a massage roller under the hip. Roller rolls from the knee to the hip joint. Repeat with the other leg.

Massage calf muscles

Put the legs and place them on a massage roller. Raise your hips, lean hands on the floor and roll out the muscles. Due to the fact that you have an additional presses of the rolling leg of the second leg, the pressure increases, therefore, the effect of the massage.

How long do massage with roller

In a studyAn Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force. influence the massage roller on the range of motion indicated that positive changes were observed after 1-2 minutes rolling on the rollers. From this we can conclude that one minute - the minimum time rolling the muscles to achieve a positive effect.

If the roll on the roller all the muscle groups, need at least 20 minutes to complete the session myofascial relaxation.

Not everyone there will so much time to warm up or cool down, so you can select multiple muscles that hurt the most, and carefully work them, while others leave to the next class.

When the best is rolled around a roller

The best moment for rolling on the roller - a warm-up before training. Even before you go on the treadmill, or will take in hand the rope, roll out the muscles on the roller. This will increase blood circulation and prepare the muscles for a workout and improve your results.

After a workout, it is desirable to do stretchingTo bring back the old tense muscles long and relax them. If you have enough time, you can repeat the self-massage on a roll and after exercise, especially if some of the muscles remained tense. Pulley will help relax them and prevent a lot of pain in the muscles the next day.

Try the technique of self-myofascial relaxation and write impressions in the comments.