How to use a massage roller - an effective hiccup that will relieve tension

During regular workouts, your muscles are constantly clogged. This causes pain and discomfort in the body. MFR exercises will help to relieve muscle tension. And to put it simply – self-massage with the help of various devices: hard rollers and balls. It will give your muscles a chance to relax after a workout, and you will feel much better.

fitness trainer and blogger

Shows the MFR complex for whole body relaxation.

Table of Contents

Foot rolling

Technique

Stand up straight with your hands placed on your waist. With one leg slightly bent, place it with the foot on the ball.
Start rolling the ball slowly forward and backward with the area of the foot.
Perform the exercise very slowly.
Do not stand on your heel or put pressure on it during the exercise.

Perform for 45 seconds, after which do another approach on the other foot.

Rolling the shin

Technique

Sit on the mat, put your hands behind you. Bend one leg at the knee and place it on the floor, and place the other leg with the shin on the massage roll.
Pull your pelvis off the floor and start rolling all the muscles of the shin, but don’t go under the knee – that’s where the lymph nodes are.
If you feel comfortable, you can put the supporting leg on the working leg.
Do the exercise slowly and smoothly.

Do it for 45 seconds, after which do another approach on the other leg.

Rolling the back of the thigh

Technique

Sit on a mat with your hands behind you. Bend one leg at the knee and place it on the floor, and place the other leg on the massage roll just above the knee.
Roll the entire back surface of the thigh thoroughly.
You can move your hip left and right over the surface of the roll.
Do the exercise slowly.

Perform for u45 seconds, then do another approach on the other leg.

Glute roll

You will need a smooth ball of medium size.

Technique

Lie on the floor with your hands wide behind your back. Pull the pelvis off the floor, put the ball under the right buttock.
Tilt the body to the right side and start rolling the ball over the entire surface of the buttock.
Do the exercise slowly.

Perform for 45 seconds, after which do another approach on the other buttock.

Rolling the upper surface of the thigh

Technique

Stand in a plank on your elbows, bend one leg, under the second one put a roller above the knee.
Start slowly rolling the upper surface of the thigh.
Keep your back straight, do not bend in the lower back.

Do this for 45 seconds, after which do another approach on the other leg.

Rolling the outer part of the thigh

Technique

Stand in a plank on your elbows.
Bend one leg and place the other one on the roll with the outer side of the thigh. It will turn out that you sit on the roll sideways.
Turn your body towards the working leg.
Start slowly rolling the outer side of the thigh.

Perform for 45 seconds, after which do another approach on the other leg.

Rolling the inner part of the thigh

Technique

Stand in an elbow plank.
Bend the working leg and place a vertically turned roll under it. The supporting leg can also be bent at the knee.
Start rolling the inner surface of the thigh.
Perform the exercise slowly to touch all the necessary muscles.

Perform for 45 seconds, after which do another approach on the other leg.

Rolling the thigh broad fascia tensor muscle

This muscle is located near the top point of the outer thigh, under the pelvis.

Technique

Stand in a plank on your elbows, place the ball under the pelvic bone.
Start rolling the muscle from left to right.
You can stop moving and lie on the ball for a while and relax.

Perform for 45 seconds, after which do another approach on the other leg.

Triceps rolling

Technique

Kneel down, bend one arm and rest it on the floor, extend the other arm and put it on the roll.
Tilt your body forward, bend slightly in the lower back.
Start slowly rolling your triceps forward and backward on the roll.

Perform for 45 seconds, then do another approach for the other arm.

Back roll

Technique

Lie on your back, place the roll under your lower ribs, and put your hands behind your head. Do not lower the roll to the lumbar area, it should be slightly higher.
Start rolling the roll slowly down your back from your lower ribs to your shoulder blades.
Arch your back when the roll is at the top of your back.

Perform for 45 seconds.

Rolling the ribs

Technique

Lie on your right side, bend your left arm and put it behind your head. Put the roll under the armpit at the level of the upper ribs, lean on the elbow of the right hand.
Bend the body deeply back, then tilt it forward so that you can feel the roll in your ribs.
Perform these two elements one at a time.
In the middle of the exercise, place the roll at the level of the lower ribs to work them separately.

Perform the exercise for 45 seconds, then do another approach on the other side of your body.

Rolling the trapezius muscle

You will need a small massage ball with spikes.

Technique

Sit on the floor, take the ball in your hand.
Find the trapezius muscle – it is located between the shoulder, shoulder blade and neck.
Start rolling it slowly with the ball, making circular movements.

Do this for 45 seconds, then do another approach on the other side of the body.

All exercises in this complex should be performed slowly and carefully, without jerks. You can find another workout with a massage roll here.