Do you have frequent back pain and don't know how to deal with it? Start your adventure with body rolling. Rolling is a form of massagewhich can be performed alone or with the help of a physiotherapist. Appropriate pressure on selected parts of the body helps to relieve tension and, consequently, helps to get rid of pain.
What is spinal rolling?
Rolling is one technique for getting rid of muscular-fascial trigger points. If they are not dealt with in a timely manner, they can cause pain. It is a good idea to regularly take care of the condition of your muscles and spine before you need to see a specialist. Rolling is one of the therapeutic techniques and can also be used prophylactically. The treatment helps to reduce tension, improve circulation and oxygenate the cells. When performed correctly, rolling achieves the same effects, what follows a visit to a physiotherapist.
Types of rolling
You can use rolling before training, after training or for therapeutic purposes. How do these three approaches differ? Here are the details:
- Rolling before a workout serves to warm up the muscles and stimulate the tissues. Using a roller during the warm-up improves blood circulation and better prepares the muscles for exercise.
- After training, it aims to calm the body after intense physical activity. In addition, it supports the muscle regeneration process.
- Rolling therapeutic is an effective method relieve tension in the body, for example after a stressful day, without the need for a physiotherapist or masseur.
Which roll to choose?
A massage roller should work for your individual needs and physical capabilities. When hesitating between two models, it is important to remember that a firm roller will always be better, as it will provide a stronger massage and deeper effects. The most important aspect is muscular tension, the intensity of which depends on how we feel rolling. The higher the tension, the softer the roll should be. When rolling, we should be able to feel pain on a scale of 1 to 10. The correct pain level should be estimated between 7 and 8.
To begin with, the simplest roller-shaped, non-padded, soft or foam rollers are best. These apply gentle but perceptible pressure to the muscles, allowing you to initially massage tense points, learn the correct movement and get used to this form of massage. If you are just starting out with rolling, you can use a standard rehabilitation massage roller such as the Qmed Roller Standard. You can then move on to a slightly firmer roller, which massages the muscles more effectively and thoroughly. The most advanced rollers have tabs that exert the strongest pressure on the muscles. These are mainly recommended for athletes and people with rolling experience.
How to perform properly rolling back?
Back and neck rolling can be performed both standing and lying down. To perform it correctly, follow the steps below:
- Lie on the floor or stand against a wall.
- Place the roller under the selected muscle part.
- Start rolling from the lower extremities, moving gradually upwards.
- Start to perform the movement of rolling your body on the roller. Use only your own body weight for this.
- Remember to do it carefully and slowly.
- Roll for 1 -2 minutes per muscle part and do 8 - 10 repetitions.
- If you find a particularly painful spot while rolling, stop there for a longer period of time and press it against the roller.
When rolling in the supine position, the movement will be performed by rolling caused by the movement of the knees. On the other hand, in the standing position, you need to press your body and the roller against the wall and perform the self-massage by gently squatting.
If you want to improve the effectiveness of your training, you can perform massage both before and after physical activity. The pre-workout activity is usually quick and dynamic to warm up the muscles before exercise. Post-workout rolling, on the other hand, should be calmer and more thorough, allowing you to relax, oxygenate and nourish tired muscles. Rolling is also excellent in the evening, after a long day at work. Sitting for long periods of time increases muscle tension and can cause aches and pains, so it's worth using a roller at home to relax.
For whom it is intended rolling back?
Regular massages with a roller are a good solution for people who want to take preventive care of their health. Rolling back is recommended for people who are accompanied by back pain and want to improve its health. However, it is important to consult your doctor before starting to exercise, as any painful condition can be caused by a serious pathology and not just overload. Rolling on a regular basis can be effective in helping to prevent pain from worsening, as well as reducing perceived tension in the back, legs or feet.
What does rolling give us?
Muscle rolling relieves muscle tension and pain that can be caused by workouts, physical work or prolonged sitting. The main benefits of rolling are:
- Reduction of muscle and joint pain,
- Improved blood flow to the muscles, resulting in better oxygenation and nutrition,
- Reducing sourdough,
- Faster muscle recovery after exercise,
- Increased muscle flexibility,
- Improving mobility,
- Less risk of injury and trauma.
The first effects can be noticed after just one use. Often only a few minutes are enough to feel the relief of tension, reduction of pain and stiffness. For best results, rolling should be performed regularly, not only when ailments arise, but also preventively.
