Masážní válce
He was the first to use the rollers for the purposes of his physiotherapeutic method, aimed at better awareness of his own body and the ability to acquire more advantageous movement patterns regardless of age, dr. Feldenkreis. His first roller were made of wood, and it was not until the 1970s that he became acquainted with foam rollers in the USA. Nowadays, rolling is more and more popular among athletes and among physiotherapists themselves. The effects of the roller are also appreciated by the general public. The rollers are aids for massage, muscle relaxation, elimination of muscle fatigue, to "dissolve" pain triggers and increase mobility. Roller car massage has undeniable advantages: when massaging most muscle parts, we do without assistance, despite the fact that the rollers can also be used for fitness exercises and stretching. They train with rollers in almost every fitness center, rehabilitation facility or movement studio, and this simple tool is part of the training sets of many athletes.
How does rolling work?
Our muscles go through a constant process of damage (exertion, training) and subsequent repairs (regeneration). Over time, there is a process in which the connective tissue (fascia) that wraps the muscle stiffens and shortens. Fibers and fascias sometimes stretch to create trigger points that manifest themselves in painful areas that need to be released. Gradual rolling massages the fascia and the muscle can work properly again.
Jak vybrat válec?
Our muscles go through a constant process of damage (exertion, training) and subsequent repairs (regeneration). Over time, there is a process in which the connective tissue (fascia) that wraps the muscle stiffens and shortens. Fibers and fascias sometimes stretch to create trigger points that manifest themselves in painful areas that need to be released. Gradual rolling massages the fascia and the muscle can work properly again.
Využití
Strengthening
Exercise with rollers improves muscle strength and coordination and balance skills. The deep muscles of the torso also immediately engage on the unstable roller.
Stretching
Stretching exercises with a roller model the torso and limbs, restoring the muscles and fascia to its original flexibility.
Auto massage
The local action of a suitable technique can remove the triggering points of pain in muscles and fascia. Sometimes it is necessary to relieve a painful spasm by the pressure of the roller and its rolling
Jak začít s válcováním
First of all, it is important not to start rolling immediately headless. If you do not know at least the basics of anatomy, physiology and at the same time you have no experience with rollers, do not hesitate to find a trainer or physiotherapist nearby. The best solution is, of course, the rolling course itself, where this activity is introduced from A to Z. In general, however, the following rules apply:
1) because you act on the roller mainly by your own weight, it is important to work with pressure. Always starting with less pressure is a priority. Look for easier positions and use your hands - they will help you lift your body in heavier positions and reduce pressure on the roller.
2) start with a shorter time allowance of 10 seconds and work your way up to 30 to 60 seconds
3) When selecting, select a roller with a softer / lower density
4) always pay attention to the stabilization of the spine and proper breathing
Can I make any mistakes / risks when rolling?
Rolling directly on the affected site. Definitely do not use the roller in a place of pain that is not caused by the contraction of the fascia. If you suspect a sputum, torn muscle or ligament, the roller will definitely not help in this case. Do not use the roller in the area of a rash or bruising.
Rolling too fast or, on the contrary, long endurance in one place. The problem can quickly arise even in a place that is perfectly healthy, so be very careful about how you use the roller.
Poor posture and overall technique. Don't want to be checked by an expert or don't be afraid to give feedback. Make a short video, which you can then evaluate yourself or with an expert.
What are the main benefits?
Compression relaxes your nervous system, relaxes muscles, increases blood flow, and helps the body recover. In other words, with a foam roller you can relieve pain and your muscles will be more flexible and better regenerate
Increasing the range of motion
Increase in sports performance
Faster regeneration
