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Why you should roll your muscles

Why you should roll your muscles

A guide to helping you relieve sore muscles and recover from workouts at a faster pace.

Rolling Pains - and why you should roll your muscles

 

Do you have sore muscles or pain in certain areas that you can't figure out how to have that pain go away? One reason why you may have that pain or soreness is that the fascia which is the connective tissue that holds all your muscles together gets tight. Think of fascia as cellophane wrapping around your muscles holding them together. Now as you go through your daily life doing your daily chores doing your beginner workout or fitness routine this tissue will get tight eventually and you will need to stretch and or roll it out. There are many stretches you can do to help, but using either a foam roller or a hand wand roller will definitely help out. Now keep in mind that this will be painful. The tighter you are the more painful it will be, so suck it up buttercup and breathe into it. 

Unstick your muscles

 

Myofascial rolling is a type of self-release or self-massage, it will help to reduce and get rid of adhesions in your muscles which means the tissue is stuck together, Facia, and connective tissue. ... rolling will also help increase the blood flow to your muscles in the area you are rolling and will create better mobility, helping with recovery and improving performance. It will also help decrease muscle density and flexibility making it less likely that you will injure or hurt yourself during a high-intensity workout or during your favorite sport. 

Reduce Cellulite 

 

Another side benefit that women will love, myofascial rolling will also help to reduce cellulite smoothening out those areas improving lymphatic drainage and stretching the skin and tissues also getting a massage from a massage therapist will help too.

How much rolling is right?

 

How often should we roll with it?

We should roll with it every day but really who does that unless they are told by their personal trainer or registered physiotherapists during their personal training or physiotherapy session? Your objective really should be to roll every day. After your workouts or during when your muscles are warm. You can roll when you’re “cold” or before you get warmed up but it won’t be as effective. 

30 seconds per body part

 

You should spend at least 30 seconds on every body part you need to roll and doing it more than 2 or 3 times on the muscles your targeting. Also, you should use a roller after an intense workout. This will help you achieve better performance, to relieve those tired beaten muscles and the DOMS (delayed onset muscle soreness). Rolling is also a powerful type of therapeutic modality to lower the effects from DOMS while you get stronger

Rolling is another form of self-massage

 

I highly recommend to all my clients to use a self-massaging tool. Many People who use these rollers are athletes, personal trainers, physical & massage therapists, dancers, runners, and their clients or patients.  Rollers are easy and convenient at anywhere treatment for stubborn pain in older adults could really benefit from the use of massage sticks or rollers. If you have a sedentary lifestyle or sit in front of your computer all day, a massage stick will be a good start for you to counterbalance tightness, relieve the soreness and pain of the posterior muscles of the body.

Examples of handheld rollers

Here are an example of Hand held rollers that I use with my clients each one is a little different intensity or use.

 

This one has 3 little spiky balls to eliminate trigger points.

Another really great hand roller which is very versatile is the Rad Roller with it helix roller, it is very versatile and portable I love this roller and my personal training clients hate it. But the most important is they get results.

 

 

The trigger point roller is also one I use and recommend to clients who love to hate me, you can get many different types of trigger point rollers, you can get a floor roller hand roller and balls to roll out those tight areas. 

 

 

Another roller which you may want to look at that I have not yet tried but it sounds awesome.

 

 

Oh and hey it vibrates ….. Inside voice…. lol. 

If you need to learn how to advance your fitness goals and flexibility call me or fill out my contact form for a trial personal training session.

 

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