Relieve tension: massage roller for back pain

Relieve tension: massage roller for back pain

Home Pilates. Get rid of back pain with the help of training with a massage roller.

Massage roller (Foam Roller) is a 2-in-1 training device. Training with a roller combines aerobic exercise and massage, which is suitable for recovery after intense training.

The price of the question: from 1000 rubles. The average cost of a roller – 1500-2000 rubles.

Fascial training with a massage roller – an invention of Dr. Robert Schlaip, head of the Fascia Research Group at the University of Ulm (Germany).

Benefits of training with a massage roller

– Quick recovery of the body after exhausting workouts due to the combination of effective exercises that affect not only muscles, but also fascia;

Note: fascia are connective tissue sheaths that cover organs, vessels, nerves and form muscle cases.

– The perfect combination of exercise and self-massage;
– Getting rid of back pain;
– Correction of posture.

Dr. Schlaip’s research has proven that healthy fasciae can supply muscles with essential nutrients, thereby allowing the body to recover faster after exercise.

What do massage rollers come in?

Choosing the size.

It is optimal to choose a Foam Roller with a length of 65 to 100 cm and a diameter of up to 15 cm. This is the most convenient size in terms of functionality, on it you can perform various exercises and it is enough even for men under 2 meters tall.

Choose the stiffness.

Soft – for beginners, for girls with little muscle mass. Medium – for beginners and advanced people. With a certain technique gives the opportunity to work the necessary areas with the right amount of force.

Hard – for pros. In combination with spikes, it gives a very deep impact on the tissues. There is a high probability that in the beginning it will leave bruises.

Choose the texture.

Directly the texture does not greatly affect the massage effect, with a few exceptions. Consult with a sales consultant.

Exercises to practice at home

A few exercises to help you reduce back pain, correct your posture, relieve muscle tension, increase your range of training movements and reduce the risk of injury.

The video can be viewed on the official Crossfit _ Wodshop YouTube channel.