The introduction of high technologies has made a person's life cozy and comfortable. Few people can imagine a home life without a washing machine, dishwasher, water supply, drainage. A large number of supermarkets eliminated the need to run your own household. Phones, gadgets, computers allow you to communicate with friends without leaving your home. All kinds of vehicles are quickly delivered to work and back.
All this led people to a sedentary lifestyle, and, consequently, to a weakening of muscle tone, then poor posture, problems with the musculoskeletal system. Few can afford to do some kind of sport or fitness in the gym due to the busy work schedule or the lack of available fitness clubs. That is why various sports simulators and equipment that are convenient for physical exercise at home are gaining great popularity. Especially high demand is for massage rollers.
Content
Massage roller: what is it
This is a cylindrical foam roller, sports equipment for self-massage, strengthening the back muscles. The benefit of this projectile is that under its influence the body relaxes, the blood supply to all cells improves, pain sensations decrease, as well as muscle tissue stiffness. Thanks to the massage roller, the motor functions of sedentary muscles are restored, the range of motion is increased. The roller can be used to massage the back, buttocks, arms, legs. All exercises are based on rolls. Applying pressure with the weight of his body, a person independently makes a deep massage of the tissues of the muscular system. This type of influence on muscles is more effective than yoga and stretching, as it stretches and kneads at the same time, which prevents the reappearance of clamps and spasms.
Exercises with a massage roller are shown to all people, regardless of gender, age, physical fitness. This type of sports training provides good care for the body, prolongs its youthfulness, relieves painful discomfort in the back, and improves joint mobility. A roller is especially necessary for those who have posture disorders, diseases of the musculoskeletal system.
Benefits of using:
- Relieves pain, muscle spasms. Has a relaxing, restorative effect on muscle tissue, improves its appearance;
- Strengthens blood supply to cells, speeds up metabolism, rejuvenates the body;
- Helps to restore mobility to joints, improves health, reduces fatigue;
- Promotes the restoration of the flexibility of the spine;
- Has a preventive effect against diseases of the musculoskeletal system, improves posture;
- When playing sports, it increases endurance, reduces the risk of injury;
- The restored metabolism helps in improving coordination;
- Well-stretched, massaged muscle groups increase the duration of sports training, increase performance;
- Has a preventive effect against cellulite;
- Eliminates fat deposits under the skin on the back, called "widow's hump";
- Allows you to pick up a shell for a person of any age;
- It has an affordable price, it is convenient for studying in a regular apartment.
Contraindications:
- Cannot completely replace sports massage;
- Consultation of a specialist is required in the presence of chronic diseases, so as not to harm health;
- Cannot be used during the period of exacerbation of pain, inflammation in the spine;
- Not recommended for use by people with disorders of the vestibular apparatus, the presence of dizziness.
Varieties of massage rollers
When choosing a massage roller for the back, you should pay attention to the following indicators:
- First, the size of the video. The large and long roller is intended both for massage effects and exercises that train the sense of balance and balance. Most often it is acquired by tall and large men. Medium roller is the choice for people of average height. Popular due to its mobility, the ability to take with you. Small rollers are ideal for children.
- Secondly, the invoice of the inventory. For beginners, smooth rollers are recommended so that the massage effect does not injure unprepared weak muscle tissue. For constant use for preventive and recreational purposes, a roller with small relief protrusions is convenient. It is pleasant for the back and provides a gentle yet effective massage. For athletes and fans of sports games, an active lifestyle, to achieve high results, increase endurance, accelerate the recovery process after training, you can choose a roller with protrusions and spikes. It will provide a deep study of muscle mass, increase tone, relieve tension and spasm faster.
- Third, the stiffness of the roller. This is the most important characteristic. The degree of rigidity is influenced by the material from which the roller is made. For those who have just started to master this sports equipment, it is advised to give preference to a soft roller. He is also recommended to female representatives. The medium hardness roller is unique in that it suits any user. But a hard shell will be useful for men with pumped up muscles.
- Fourth, the purpose of the roller. It is important to understand why the simulator is purchased: hand massage, back strengthening, cellulite prevention, muscle warming up. Additional attributes add useful properties, functionality. For example, the presence of handles allows another person to massage. The empty interior can serve as a bag or accessory container.
Review of popular massage rollers
Foam Roller
Massage roller of Russian production. Made of synthetic foam, 14 cm in diameter, embossed surface. Suitable for all fitness levels. Average cost: 1800 rubles.
Advantages:
- effectively warms up muscles before training;
- relaxes muscle tone;
- accelerates the recovery process;
- quality material;
- average price.
Disadvantages:
- limited service life.
Starfit FA-50
Sports equipment for massaging the muscular system, made in China, products of the Russian Starfit brand. Classic look, 90 cm long, 15 cm in diameter. Made of ethylene vinyl acetate. Promotes the activation of the work of sedentary, relaxed muscles. Helps develop coordination, improves the vestibular apparatus. Suitable for use by children from the age of seven. Suitable for beginners. Popular with professionals. Average cost: 1900 rubles.
Advantages:
- quickly relieves muscle tone;
- gently kneads the body;
- safe exposure;
- withstands weight up to 150 kg;
- not electrified;
- convenient size.
Disadvantages:
- prints of objects remain on the soft surface;
- the price is higher than the budget.
Lite weights
Chinese product. Made from ethylene vinyl acetate. 14 cm wide. Improves blood circulation. Provides additional training effect. The average cost is 970 rubles.
Advantages:
- comfortable embossed surface;
- acceptable price;
- a wide variety of color shades;
- effectively tones up the muscles;
- pleasant massage effect;
- strengthens the muscle framework well.
Disadvantages:
- not designed for heavy weight, may sag.
Bradex SF 0248
The model is made in Israel from polyvinyl chloride. The width is 13 cm. It helps to relieve unpleasant uncomfortable sensations of stiffness, improve blood circulation, restore smoothness and elasticity to the skin. Popular among women in fitness classes. Average cost: 980 rubles.
Advantages:
- quickly relieves discomfort after training;
- improves metabolism;
- effective massage effect;
- acceptable price.
Disadvantages:
- intended only for muscle tissue.
BLACKROLL Black
German standard model, 15 cm diameter, medium hard. The roller is made of polypropylene. Recommended for professional athletes or advanced users. Average cost: 2950 rubles.
Advantages:
- gently massages the deep layers of the skin;
- works on muscle tissue in all parts of the body;
- strengthens arms, legs, back;
- relieves fatigue after exercise;
- improves joint mobility;
- has no smell;
- easy to clean.
Disadvantages:
- high price.
Grid Foam Roller
Model of Chinese production, firm Yogin, dense, with a corrugated surface, rigid base, with a diameter of 14 cm. The most comfortable length is 61 cm. The main purpose is a deep massage effect on muscle tissue. The product is recommended for warm-up of sedentary muscles, tonic effect. Average cost: 1190 rubles.
Advantages:
- effectively relaxes tense muscles;
- relieves muscle spasm;
- improves blood circulation;
- increases the range of motion;
- quick results;
- compact;
- average price.
Disadvantages:
- not designed for heavy weight.
Rumble Roller
The model of the simulator, which is made in Taiwan, is the most popular among athletes, it is called the fifth generation product. It has several sizes, but 79 cm length is suitable for strengthening the back. The impact of a special relief surface during massage is similar to manual massage, the sensations are the same as when manipulating the hands. Purpose - deep massage effect on muscle mass. Strengthens the back muscles, ligaments. Suitable for a variety of sports training, fitness, pilates, crossfit. Average cost: 3840 rubles.
Advantages:
- quickly recovers after intense exercise;
- contributes to an increase in endurance for an increase in power loads;
- compact;
- comfortable massage surface;
- multifunctional.
disadvantages
- high price.
Rocktape RocknRoller
Rollerball made in China in the form of a cylinder with a raised surface. It is advised to use it to strengthen the muscle frame, improve blood supply. The product comes with instructions with a set of exercises. The cost is 3000 rubles.
Advantages:
- effective impact;
- pleasant massage surface;
- comfortable massaging;
- improving the skin;
- prevention of injuries;
- the ability to put auxiliary accessories inside.
Disadvantages:
- high price.
Eva Foam Roller
The roller is made in China, the material is EVA foam. Lightweight model, convenient for fitness, back strengthening at home. Optimum length 90 cm, diameter 15 cm. It is used for self-massage of muscle mass, improvement of tone, appearance of the skin, acquiring a slender posture. The exercise machine is popular as a physical therapy. The average cost is 2640 rubles.
Advantages:
- pleasant amortization;
- safe massaging;
- comfortable use;
- effective impact;
- smooth surface;
- suitable for children;
- helps to work out various parts of the body;
- does not cause pain in the elderly;
- average price.
Disadvantages:
- not identified.
MAD WAVE MASSAGE ROLLER
Products of the Russian sports brand Mad Wave, distributed in many countries. The roller has an effective effect that relieves muscle pain from overexertion, clamps, spasms. It is widely used in physiotherapy, in rehabilitation centers, helps to restore muscle fibers, motor function. Develops a sense of balance, coordination. Average cost of 2540 rubles.
Advantages:
- quickly relieves pain;
- comfortable use;
- compact model;
- high-quality corrugated surface;
- application is possible in any convenient place;
- the price corresponds to the quality.
Disadvantages:
- not identified.
Roller tips
In order for the exercises on the massage roller to be beneficial, the pleasure of comfortable use, and, most importantly, an effective result, you need to think over your choice:
- Decide on your physical fitness. It is not recommended to purchase a roller with a rigid base for beginners. Especially when it comes to children, women, athletes in the post-traumatic period, the elderly. The first inventory should be soft or medium in hardness.
- Decide which part of the body will be affected by the simulator, what is its expected effect. For the prevention and treatment of posture disorders, a roller about 80 cm long should be chosen.
- Pay attention to the quality of the product. Cheap models do not always have a guarantee, while they can serve for a long time and perform their functions productively. The best option is inventory of a trusted company at an average price.
- Think over a set of physical exercises; for some type of training, two rollers are recommended.
When is a massage roller recommended:
- to relieve tension in muscle tissue after exercise;
- with a sedentary sedentary lifestyle, office work;
- with pain in the back;
- a weakened muscular system;
- osteochondrosis;
- fatty accumulations ("widow's hump").
It is not advised to use a roller if:
- in the presence of damage and trauma to the spine;
- there is hyperplasia;
- a person has hypertension or hypotension;
- severe pain, exacerbation of a chronic disease;
- wounds or abrasions on the skin.
Safe massage rules
- In order not to get injured, not to experience pain, self-massage must be done slowly. Then while some muscles will strain and massage, others will relax and rest.
- To achieve greater therapeutic and muscle strengthening effects, the procedure should be carried out not only in the desired and anxiety area, but also on other parts of the body. This will help to avoid muscle tension and improve blood flow to the desired area.
- Acquisition of bruises and bruises after massage - a warning about the need to replace the roller with one that is softer and has a smoother surface. Over time, it will be possible to return to the original version.
- You need to breathe freely, evenly, deeply during training.
A set of basic exercises
| Exercise number | Motion |
|---|---|
| 1 | Roll the roller with your back, more precisely, with your shoulder blades. To do this, lie on your back so that the shoulder blades are located in the center of the roller. Smoothly roll the body up and down. |
| 2 | Rolls on the lateral surface of the back. It is necessary to lie perpendicular to the roller, move, moving the projectile from the armpits to the very waist. Several times on each side. |
| 3 | Warm up the surface of the thighs. When doing this exercise, try to keep the body horizontal. Move the roller smoothly from the knees to the bottom of the press. |
| 4 | Massage the outer side of the thigh. It is good for the gluteus muscles. Take the desired position and begin to roll the projectile from the bottom of the thigh to the place where the oblique abdominal muscles are attached. |
| 5 | Working out the gluteal muscles. Work them alternately on each side for half a minute. |
| 6 | Massage effect on the buttocks and the back of the thighs.During the exercise, distribute the body weight so that its maximum part falls on the place of contact with the massager. |
| 7 | Massage the inner thighs. You need to lie on your stomach, spread your legs, roll the roller with your hip, leaning on your hands. |
| 8 | Working out the calf muscles. Move the roller on the sides of the legs, for this turn the legs in the required direction. |
Can I use a massage roller for pregnant women?
While carrying a child, a woman experiences double loads on the musculoskeletal system. The spine suffers the most. The question arises: is it permissible to relieve muscle tension, pain with a roller.
First of all, you should consult a gynecologist about the possibility of performing massage manipulations. If there are no contraindications, threats to the health of the mother or baby, you can massage the back, neck, shoulder girdle, legs and arms to improve blood circulation and well-being. But, it is advisable to entrust this to a specialist who, while massaging problematic parts of the body, will not touch points that can provoke a complication, the risk of disrupting the course of pregnancy. In this case, all the main manipulations are carried out by hand. It is possible to use a massage roller with a smooth surface, a small diameter, reminiscent of a rolling pin, but within acceptable limits. Light massage effect soothes mother and child well.
The massage roller can be called a unique simulator. Not every shell can be so functional, have so many advantages and uses. It can have healing, relaxing, tonic, kneading and regenerating effects. At the same time, self-massage can be performed at home, on trips, as well as in gyms. Removal of painful discomfort improves well-being, cheers up
