Pumping: relieve tension with a massage roller
Miscellaneous / / April 06, 2023
And on this projectile you can stretch well.
We will show you some great exercises that will help increase the range of motion of the shoulder and hip joints, as well as develop the flexibility of the thoracic spine.
How to perform the complex
Do each exercise for 60 seconds:
- Tilt with hands on the roller.
- Roller extensions.
- Turns from side to side.
- Shoulder stretch.
- Rolling the back of the thigh.
- Rolling out the gluteal muscles.
- Rolling the lower leg with stretching.
- Deep lunge.
- Rolling the front side of the thigh.
- Turns with a foot on a roller.
If the movement is two-way, spend 30 seconds on each side.
How to do exercises
1. Tilt with hands on roller
Place the roller on the butt a step away from you, lean forward with a straight back and place both palms on the upper edge of the projectile. Bend well in the thoracic region, and then with an inhalation round your back, as if someone was pulling you towards the ceiling by the place between the shoulder blades.
With an exhalation, again go into the deflection, trying to go down even lower than last time. Alternate positions, trying not to bend your knees.
2. Roller extensions
Lie on the floor, place the roller across your back, under your shoulder blades. Bend your knees and place your feet on the floor, put your hands behind your head.
With an inhalation, bend in the thoracic region, trying to reach your head to the floor, with an exhalation, return to the starting position. Continue to bend while inhaling. Watch to back unbent in the thoracic region, and not in the lumbar.
3. Turns from side to side
Spread your arms out to the sides. Leave the roller under your back - where it was in the previous exercise. Raise your right hand and reach towards your left, rolling over the projectile. Then return to the starting position and repeat on the other side.
4. Shoulder stretch
Sit on your knees, put the roller in front of you. Put your forearms on it, turn your palms towards each other. Go into a slope, rolling the roller under your arms, until your shoulders are fully extended. Hold at the extreme point, stretching your shoulders better, come back and repeat.
5. Rolling the back of the thigh
Put the roller under back side of the thighput your hands behind your body. Smoothly roll your legs from the pelvis to the knees.
6. Rolling out the gluteal muscles
Sit on the roller, bend your left knee and place your right ankle or shin on it. Roll the roller under your right buttock for 30 seconds, then switch legs and do the same on the other side.
7. Calf roll with stretch
Stand on your left knee, straighten your right leg to the side and put your lower leg on the roller. Lower your hands to the floor. Roll the roller under the shin, opening up more and more in the hip joints. Do the exercise for 30 seconds and then repeat it on the other leg.
8. Deep lunge
Make a deep lunge, and put the lower leg behind the standing leg on the roller. Roll it, driving further and further back. Watch to knee in front of the standing leg was above the toe and try not to bend the second leg. Perform for 30 seconds, then switch limbs and repeat.
9. Rolling the front side of the thigh
Place the roller under the front side of the thigh, place your hands on your forearms. Roll the muscles from the pelvis to the knees. You can roll out both legs at once or work them out in turn. In the latter case, bend the other leg at the knee and lean it on the floor.
10. Roller foot reversals
Lie on your back, put the roller to the left of the body at hip level. Place your right knee and shin on it. Stretch your arms to the left and fold palms together.
With an inhalation, move your right hand in a circular motion to the left. Rotate your body so that your chest is facing the ceiling. Spread your arms in a cross. Try to press the shoulder blades to the floor, but do not take your foot off the roller.
Then return to the starting position and repeat. Do the exercise for 30 seconds on each side.
Share your impressions in the comments!
Read also🧐
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Text worked on: author Iya Zorina, editor Natalya Murakhtanova, proofreader Olga Sytnik