Intense workout usually reminds of itself for several days with muscle pain. It is known that the best way to get rid of such unpleasant sensations is massage, but how to conduct self-massage efficiently and effectively? To do this, there is a special device called the Foam Roller, which is a roller that has managed to gain the trust of many athletes around the world, as it is a quick, inexpensive and enjoyable way to get rid of tension after a workout. The Foam Roller is an excellent pain reliever, but it's important to use it correctly, otherwise muscle problems can worsen. Learn how to properly use the Foam Roller in this article.
Tension in the muscles can lead to the formation of points of weakness and vulnerability in the tissues. Through the use of a massage cylinder, it is possible to increase blood flow to the muscle tissue and improve mobility, as well as speed up recovery and increase performance.
Presenting you a list of the 5 most common mistakes people make when using a massage cylinder.
First error – movements are too fast
While it is pleasant to perform fast movements on the Foam Roller, such exercises will not bring the desired result. Certified personal trainer Monica Vasquez believes that the brain should be given time to send the signal to the muscles to relax.
What is the correct way? You need to move slowly, allowing time for the adaptation of the surface tissues and muscles so that they can respond to pressure.
Second error – using the roller directly on the area where the pain is felt
At the moment when a person feels pain, he wants to immediately begin to knead the place where the unpleasant sensation arose. But such an action can be a mistake, because the diseased area occurs due to uneven muscle tension in different parts of the body. By heating the inflamed area, the area and degree of inflammation increases.
What is the correct way? Use only indirect effects instead of direct ones. The detected pain point serves as a key, while the effect of the massage cylinder is transferred a few centimeters to the side.
Third error – too much time to devote to individual problems
If force is applied to a certain part of the body for a long time, it is possible to damage tissues or nerves, causing bruising.
What is the correct way? Each area should be massaged for about 30-40 seconds. The pressure on the damaged area can be controlled by the weight of your body.
Fourth error – using the Foam Roller to massage the lower back
Such exercises will only make things worse, as all the back muscles will be tensed to support the back.
What is the correct way? Experts emphasize that the Foam Roller should only be used to massage the upper back, as in this case the shoulder blades and muscles will protect the back. You should stop when you reach the bottom edge.
It is possible to stretch the lower back using the fetal position or using a massage cylinder, but using it to relax the muscles associated with the lower back – hip flexor and rectus femoris and piriformis.
Fifth mistake – wrong pose
When working with the Foam Roller, it is important to pay attention to the position of your body. For example, when massaging the iliotibial tract, one should lean on one arm and transfer the weight of the upper body to it.
What is the correct way? During such exercises, it will be better to monitor how correctly you are doing, there will be a professional trainer or physiotherapist.
Effective muscle relaxation exercises with Foam Roller
Exercise 1. Strong legs
This exercise will relieve tension in the legs and knees after a run, and will also be useful for lower back problems.
With the back of the thighs, you need to sit on the roller, legs are straightened, hands rest on the floor behind your back. Roll back and forth on the roller, massaging your legs from the base of the buttocks to the popliteal fossae. The exercise should be repeated for 30-40 seconds.
Exercise 2. Butt toned
Thanks to this exercise, it is possible to achieve relaxation of the gluteal muscles after intensive training.
You need to sit on the Foam Roller and bend both legs at the knees. Put your left foot on your right thigh and hold the ankle with your left hand, and with the other hand, lean on the floor from behind. Then slowly roll back and forth on the roller, massaging the painful points. Repeat the exercise for 30-40 minutes.
Exercise 3. Healthy Spine
On the Foam Roller you need to lie on your back (lower part of the shoulder blades), bend your knees, clasp your hands behind your head, press in good shape. It is important to track the sensations in the lower back, do not arch your back and do not roll onto the lower back, roll out only the upper back. Do 3 sets of 30-40 seconds.
During the exercises, it is important to monitor your breathing and completely relax. All movements must be smooth.
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