5 massage roll exercises to help relax your entire body

5 massage roll exercises to help relax your whole body

Just 10 minutes of exercise a day is enough.

After a workout, muscles often ache and feel tense. But you can get rid of it. In addition to the usual stretching, you can do exercises with a massage roll. They are also good for relaxing the muscles.

supervisor and master trainer of the World Class gym.

Massage rolls, or myofascial release rolls, can be used both post-workout to speed recovery and pre-workout as a warm-up to improve mobility.

The rolls come in different sizes and stiffnesses. It shouldn’t be too painful to work with, on a scale of ten the sensation is about a seven. Pick one that you feel comfortable with.

Feet

Technique

• Stand up, place the roll on the floor.
• Cover the roll so that it is centered on the foot.
• While applying light pressure, perform a back and forth motion.
• Then change your foot and repeat.

Calves

• Sit with the roll on the floor, shin on top. Place your hands behind your back.
• While applying light pressure, perform a forward movement up to the knee.
• Then move backward to the starting position.
• Change the leg and do the same.

About other exercises that will help you prepare for the workout, told in the article.

Back of the thigh

• Fix the roll at the back of the knee of the right leg.
• Place your hands behind your back and lift your buttocks.
• The left leg can remain on the floor.
• Make rolling motions back and forth.
• At the extreme point, the roll is near the buttocks.
• Repeat the exercise for the other leg.

Anterior thigh

• Stand in a plank position. Place the left leg on the floor.
• Place the thigh of the right leg on the roll.
• Using light pressure, perform a back and forth motion to the extremes of the thigh.
• Perform on both legs.

Back

• Sit up, placing the roll on the floor behind your back.
• Lie on the roll, it should be in the thoracic region.
• In a rolling motion, move your body so that the roll is on your shoulders.

Save yourself these exercises, because the muscles need not only to train, but also to relax.

More about ways to relax after a workout told in the material.