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 to get rid of muscular-fascial trigger points. If they are not dealt with in a timely manner, they can cause pain. It is worth taking regular care of the condition of your muscles and spinebefore it is necessary 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 as after a visit to a physiotherapist.
Which roll to choose?
A massage roller should be chosen according to individual needs and physical capabilities. When hesitating between two models, bear in mind that a firm roller will always be better, as it will provide a firmer massage and deeper effects. The most important aspect is muscular tensionthe 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.
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.
For whom it is intended rolling back?
Regular roller massages are a good solution for people who want to take preventive care of your health. Retraction 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.
