Prominent among a number of helpful solutions for athletes is so-called 'rolling'. This mysterious-sounding term refers to fascial self-massage, used both before and after training.
What is rolling and how to do it?
Muscle rolling involves massaging the muscles using a special roller. By placing the weight of the body on the roller and then moving it up and down, a movement similar to rolling out dough is obtained. The roller is made of a special plastic material, usually covered with additional tabs. The activity is extremely simple and all that is needed is to apply the right principles to it:
- We should spend a maximum of 3 minutes rolling each body part, which will usually give us about 8 'passes' up and down.
- Rolling of joints, e.g. knees, should be avoided.
- Rolling is a slow process in which we consider every part of the muscle.
- If you encounter a sore spot, it is a good idea to stay with it for several seconds. If it starts to hurt more severely, you need to change your focus and see a physiotherapist. If the pain starts to subside, a visit to a specialist will not be necessary.
Every part of the body needs to be approached in such a way as to ensure that it is properly exercised. However, it is worth knowing why you should roll. Here are 6 such reasons.
Relax your muscles
Both those who are active and those who lead sedentary lifestyles should take care to effectively relax tense muscles. Tension in individual parts of the body is the natural result of remaining in one position, being exposed to chronic stress, and also of maintaining an incorrect posture. Self-massage with a roller helps to reduce tension in the muscles and fascia.
See also: Roller, or massage roller - which one to choose?
Reduce cellulite
Although cellulite primarily affects women, it is sometimes problematic for men too. However, it is the former group that will particularly enjoy this roll function. Whether cellulite is due to an increase in fatty tissue or the result of malfunctioning blood vessels, body rolling helps to effectively break up cellulite deposits. The result will be a firmer body, as rolling will significantly improve blood circulation.
Improve mobility
Along with muscle tension, there can be a marked reduction in the range of movement of the body. This is because we lose the mobility to perform full joint movement. This primarily affects weightlifters, although they are not the only ones who are prone to the occurrence of this nuisance. The solution is rolling, which is excellent at making the fascia, or connective tissue, more flexible. By relaxing the muscles and improving flexibility, we can enjoy relaxed muscles and significantly greater mobility.
Protect yourself from injury
Rolling has an excellent effect on the fascia, which surrounds muscles, bones, nerves and joints. It is what supports the human skeleton and its function depends on many factors, including hydration and elasticity. Rolling sets in motion the collagen fibres responsible for releasing more fluid. This in turn makes the fascia better hydrated. Rolling also effectively makes our body more flexible.
Improve posture
Despite appearances, correct posture is extremely important for the proper functioning of the human body. If we maintain a bad posture, we can lead to a number of unpleasant consequences. Rolling allows you to relax tense muscles, e.g. around the spine, which helps you to adopt a better posture.
Focus on muscle recovery
It is also worth mentioning the effect of rolling on muscle recovery after training. Just as it is important to remember to stretch after every exercise, forgetful people can use a roller to do so. Rolling has been proven to alleviate a variety of training-related ailments. The roller improves collagen production and aids muscle regeneration after training.
source sportygirl.co.uk
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