Rolling your muscles – why should you roll? How to roll? Rolling for cellulite
Rolling muscles is an activity most often remembered by professional athletes. However, it brings many benefits and should be used not only by people for whom everyday activity is a form of spending time in a pleasant way, but also by those who lead sedentary lifestyles. Why? Rolling is great for our mobility, it allows to relieve muscle tension, which becomes useful in the fight against stress. It allows you to stretch the muscles and fascia, improves mood, and also allows you to get rid of cellulite faster. However, these are not the only benefits of rolling. Let’s see why you should roll, how to do it and which roller to choose?
- 1 Rolling – what is it?
- 2 What is rolling?
- 3 Rolling – effects
- 4 How to choose a massage roller?
- 5 When to roll?
- 6 How to roll your muscles? Principles rolling
- 7 Basic exercises with a massage roller massage roller
- 8 Rolling for cellulite – how does it works?
- 9 Rolling – summary
Rolling – what is it?
Rolling is a method of self-massage that can be done with special massage rollers, usually made of soft or hard foam. The purpose of such self-massage is to reduce tension in muscles and fascias, thanks to which we can relax the whole body, improve blood supply to tissues or increase mobility of movement. Rolling is recommended primarily in the case of pain, although it can also be done to stretch the muscles and speed up their regeneration.
If a muscle hurts, rolling may cause pain, but it is a good symptom and should be endured to feel relief after a few moments. Rolling can be done before or after training. This method of exercise is also recommended in rehabilitation and for people who lead a sedentary lifestyle or work in one position. Rolling on a roller is a great help in relieving back pain and a perfect method to keep in shape while working in an office.
What is rolling?
Rolling involves massaging muscles on a specially designed roller, called a roller, You place it under the sore area using a motion similar to rolling dough back and forth. The purpose of rolling is The main task of rolling is to relax the muscles and fascia, but the movements have many other benefits as well, including helping to firming the skin, reducing cellulite.
Rolling – effects
Effects resulting from systematic rolling include:
- improved mobility and joint mobility;
- better blood supply to muscles and tissues;
- releasing muscles from the fascia;
- elimination of pain in a given muscle or joint
- firming of the skin, reduction of cellulite;
- accelerated muscle recovery after training
- Improved muscle flexibility;
- less soreness.
Regular use of rolling promotes improve workout results in active people. Physiotherapists however physiotherapists also recommend rolling for people who do not want to or unable to exercise. Everyday life involves a lot of stress, which has a negative impact on our whole body. Chronic fatigue and pain located in the muscles may may be the effect of their excessive tension, caused by irritation or staying in one position for too long. Rolling helps to relax the body and mind, allowing for healthy relaxing and making us feel better.
How to choose a massage roller?
Effective rolling requires the selection of the right massage roller for the job. There are several types of this type equipment which will help us relax our muscles and increase blood supply to tissues. Is every roller suitable for any part of the body? any part of the body?
These are characterised by a smooth They are characterised by a smooth surface with no bumps. They are available in soft or hard foam. Soft or hard foam. Designed mainly for beginners and those who want to roll despite their They are designed mainly for beginners and those who prefer to roll despite their sedentary lifestyle and want e.g. to relax their spinal muscles after long periods of sitting in the same position. They are designed mainly for beginners and those who choose to roll despite their sedentary lifestyle and want e.g. to relax their spinal muscles after a long stay in the same position.
Rollers with spikes
They are distinguished by the fact that They are distinguished by the fact that their surface is covered with special pressure points on our body. Designed for people suffering from severe muscle tension, wanting to relax overloaded muscles and struggling with pain of considerable intensity. Before we start massaging with such a roller, it is worth before you start massaging with such a roller, it is worth knowing that pressing particular places with pips can be painful. Despite this, it is worth bet on such a massage, because after just few minutes you can feel relief for a longer time.
There are two main types of rollers for massage, these products can also be divided according to size:
- long rollers – designed for whole body massage;
- short rollers – that is, with which we can massage smaller areas, for example hands or feet.
When to roll?
Many people ask themselves a question whether to roll before or after training? Well, both versions can be beneficial for our body.
Rolling before your workout will help us warm up our muscles and improve their blood circulation. Thanks to This will increase our mobility of movement and joint mobility which may have a positive impact on our exercise results.
Rolling after the workout is very important importance to reduce the strength of soreness and accelerate muscle muscle regeneration.
Rolling can also be done in addition to exercise, for example after coming home from work. home. Interestingly, you don’t need much time for this type of exercise. Just approx. 10-15 minutes approx. 3 days a week will have a positive influence on our well-being and fitness. well-being and physical fitness.
How to roll your muscles? Principles rolling
In order to get the best results from rolling The basic principles of rolling should be kept in mind:
- Roll each muscle not longer than 3 minutes. Each muscle part should be rolled no longer than 3 minutes – that is enough time, to achieve the required results (if you do not have a stopwatch, you can (if you do not have a stopwatch, you can roll the roller over the muscle 8 times up and down);
- Rolling should be done Rolling should only be done on the muscles, the roller should not be used on the joints;
- Rolling should be done gradually, Roll gradually, moving the roller over the muscle centimetre by centimetre;
- by massaging painful places, It is best to keep the roller on the trigger points for several When massaging painful areas, it is best to keep the roller on the trigger points for several seconds and wait until the tension begins to subside.
Basic exercises with a massage roller massage roller
There is nothing complicated about rolling. Here are some basic exercises you can do in order to reduce tension, stretch and blood circulation individual muscles.
The calves are one of the muscles that are are the most susceptible to overloading, and pain in this part of the body Pain in this part of the body effectively hinders our normal functioning. To roll your It is best to roll your calves in a supine position. Place the roller Place the roller underneath the gastrocnemius muscle and The roller should be placed under the gastrocnemius muscle and moved back and forth along the muscle. If you want to massage the lateral calf muscles as well, you can move your body from side to side.
Rolling the quadriceps
Position the roller above the knees (if the roller is (with the long roller you can roll two muscles at the same time or (If you have a long roller, you can roll two muscles at the same time or one muscle with a short roller). Move it in the direction of the Move the roller towards your hips until it is just below them, then then return to the starting position.
Rolling the back part of the thigh
Put the roller under the biceps muscle Support yourself with your hands, slowly massage the muscle back and forth. slowly massage the muscle back and forth. The exercise can be performed on both legs or on one leg The exercise can be performed on both legs or on one leg with the other one supported on the floor. The second version is easier and will allow us to more thoroughly massage painful areas.
Rolling buttocks muscles
We perform this exercise by sitting with our buttocks with your buttocks on the roller and pushing your legs back and forth, Massaging the muscles. It is also good to move the body sideways, in order to massage the gluteus medius and gluteus minimus muscles. You can You can also roll on the hip-lumbar muscle.
Rolling the back muscles
Lying down on your back, place the roller against the back muscles near the shoulder blades. Move forward and backward on the roller back and forth, paying attention not to get into the area of your cervical vertebrae.
Rolling the lower back
It is this section that most often of office workers. In order to massage this part, position yourself on the roller so that it is approximately at hip height. We move on the roller in such a way as to not to touch the vertebrae and to massage only the extensor of the spine.
Rolling is one of the most effective exercise for the spine, although there are also other ways that will help get rid of the ailment that is often experienced by athletes as well as people sedentary lifestyles.
Rolling the sole of the foot
It’s best to focus on the middle part of your feet when massaging them. It is best to focus mainly on the middle part of the foot. For this purpose, instead of a roller, It is best to use a small massage ball or a tennis or golf ball. It is best to use a small massage ball, tennis ball or golf ball instead of a roller. The same tools will work well for The same tools will work for a hand massage.
You can roll practically all the muscles on your body. muscles on our body. What is interesting, exercises with a roller are for some athletes one of the parts of the warm pre-workout. Rollers for massage are very useful for all people who want to take care of the health of their muscles and tissues, but not only. They are also useful in rehabilitation. Nutritionists also recommend performing rolling in order to get rid of cellulite.
Rolling for cellulite – how does it works?
Training with a roller does not take long and is is not tiring, and yet it helps effectively get rid of cellulite. How does it happen? Well, rolling is a massage, and as we know, massaging helps to break up cellulite deposits, improving blood supply to the tissues and firming the skin. Thanks to this we can improve the appearance of our thighs and abdomen, enjoying smoother and nourished skin.
Rolling – summary
Exercises with a massage roller do not have to take long to produce good results. Just 3 minutes spent on sore muscles about 3 times a week will make our body will rejuvenate, we will feel fitter and more motivated to act. motivated to act. Rolling works well both before training, allowing you to prepare the body for exercise, as well as after training – accelerating regeneration. workout – speeding up recovery. The key to success is choosing the right massage roller, depending on the intensity of pain. For people who struggle with severe ailments, are designed rollers with spikes, with which you can press on the trigger trigger points until they relax. Such massaging may be painful but it is very effective. Rolling brings with it many benefits. It helps in blood supply to muscles and tissues, increases mobility of the whole body and mobility of joints. It promotes muscle regeneration and growth. Works anti-cellulite, strengthens deep muscles, improves circulation and relaxes tension. What is more, exercises with a roller are not tiring, and the rollers themselves are inexpensive devices that everyone can keep at home. Rolling is recommended not only for athletes, but also people who suffer from muscle pain and tension due to muscle pain and tension related to work or a sedentary lifestyle. Rollers are also used in rehabilitation in order to accelerate treatment.