Foam Roller massage roller: exercises with a cylinder, types of rollers

The musculoskeletal system constantly suffers from overload. The problem affects everyone who engages in sports, heavy physical labor, and spends a lot of time in one position. Due to disturbances in myofascial structures—muscles and connective tissue—discomfort and pain appear. To restore bone health, mobility and stretching, doctors recommend Pilates roller exercises. They help to locally work the thigh muscles, quadriceps, hamstrings, back, abdomen and arms.

What is a foam roller massage roller

The device is a hollow or solid cylinder made of durable plastic, covered with synthetic foam (rubber) with different textures or a smooth surface.
Different foam roller models differ in their levels of rigidity, purpose, and length. The effect on the treated areas is similar to the actions of a massage therapist.

What is it needed for

The roller massager is designed for self-working tense muscles after training or physical activity. This myofascial release is a special massage technique. Fascia is connective tissue that forms the muscle corset. When muscles become clogged with lactic acid (trigger points), they become hard and painful.

You can get rid of the unpleasant condition with the help of massage, an alternative to which is a foam roller. Fascia and tendons relax from the deep impact of the massager under the pressure of the human body. The roller will help you work all muscle groups.

History of the invention of Pilates

The founder of the system was Joseph Pilates, whose name the method, popular all over the world, bears. As a child, he was very weak, suffered from rickets, asthma, suffered from rheumatism, serious illnesses and became a fundamental factor in the creation of this technique in the future. As a result, Joseph coped with his illnesses and became an athlete and coach. The Pilates system itself began to emerge during the First World War, when Joseph was engaged in the rehabilitation of wounded and injured soldiers. The set of exercises gave good results, and subsequently the direction entered the masses.

The benefits of exercising with a sports roller

The roll for massage and training is convenient and compact. Positive effect of its use:

• due to the effect of drainage self-massage, lymph and blood flow accelerates;
• all muscle nodes are worked out, fascial spasms are relieved;
• lactic acid accelerates;
• the motor amplitude of the joint increases, the effectiveness of training increases;
• the functionality of muscle tissue is restored, the top layer of skin is drained;
• Body flexibility develops and coordination of movements improves.

Benefits of Pilates and disadvantages of classes

Advantages of the technique:

• Strengthens stabilizer muscles, which act as a kind of corset, fixing the normal (physiological) position of the body.
• Develops every aspect of physical fitness: strength, endurance, flexibility, agility, coordination.
• Develops coordination and balance.
• Improves body control.
• Corrects posture.
• Improves the functioning of internal organs.
• Helps in relaxation and stress relief.
• Helps achieve inner harmony through a healthy body.
• Improves diaphragmatic breathing.
• Classes are useful at any age, regardless of gender.

The only drawback that can be noted is that the method will not exceed expectations if you require from training an athletic physique, close to the shape of a bodybuilder or a fitness bikini. There will be no muscle development, as with strength training. The exercises are suitable for rehabilitation after injuries and illnesses, for toning muscles and at the same time relaxing them, but nothing more.

Indications for use and contraindications

Exercises with a massage cylinder relieve muscle fatigue, but do not replace training.

The roller is often used as a Pilates machine - this prevents injuries to tendons and joints. The yoga roller improves your sense of balance and body balance.

The Foam Roller is recommended in the following cases:

• recovery after cardio and strength training;
• frequent back pain;
• increased load on the spine;
• weak muscle tone;
• restoration of motor functions of bedridden patients;
• sedentary work;
• problems with the spine (osteochondrosis, minor intervertebral hernia, deformity);
• sedentary lifestyle;
• age-related joint problems;
• diseases of the musculoskeletal system.

Contraindications for the roller massager:

• dislocations, bruises of the back, neck;
• skin pathologies (psoriasis, dermatitis);
• tuberculosis of internal organs;
• disturbance of trophism (cellular nutrition) of tissues;
• scoliosis 3 degrees;
• violation of the integrity of the skin (burns, open wounds);
• chronic heart and kidney diseases;
• malignant neoplasms;
• phlebeurysm;
• joint hypermobility;
• problems in the functioning of the vestibular apparatus (dizziness);
• mental disorders, increased excitability.

Types of rolls

In addition to standard spherical cylinders, analogues of different configurations are sold.

1. Older people often choose semicircular ones.
2. Softrollers for developing flexibility were developed by gymnastics specialist Michael Kaing specifically for people with spinal problems.
3. A massage roll for Pilates exercises with a grooved surface is considered universal and suitable for everyone.

The equipment is offered by sports offline and online stores. The cost varies depending on the manufacturer. The video can be purchased starting from 500 rubles and above. One of the affordable brands is Delta-Fitness. Analogues of the Balanced B brand, which sells modifications of Joseph Pilates exercise machines, cost 4,300 rubles.

Exercises with the Foam Roller

Regular exercise helps to work different muscles:

• trapezoidal;
• rear deltoids;
• triceps;
• latissimus dorsi;
• gluteal;
• femoral;
• calf;
• stop.

The muscle warm-up roller must be used correctly. Recommendations for performing exercises:

1. Massage before and after training.
2. Exercise for 15–20 minutes 3 times a week or 10–15 minutes daily.
3. Relax the muscles that are targeted by the roller.
4. Move the massage roller smoothly, slowly, without jerking.
5. Spend at least a minute on each muscle group, gradually increasing the time to 3 minutes.
6. Hold the massage roller at the point of pain for 5-10 seconds.
7. Do not roll the cylinder under your lower back, neck or chest - just lie on it in a relaxed state.
8. Stop the activity if you experience severe discomfort.

For the back

Working out this part of the body takes 3-5 minutes. The back massage roller is used for the following exercises:

1. Starting position – lying on your back. Place the roller under your shoulder blades. Cross your arms over your chest, place your feet on the floor and lift your pelvis. Slowly roll the roller massager from your chest to your neck, adjusting the movements with your feet. Working out the deltoid muscles of the back requires 20–30 repetitions.
2. I. p. - lying on the side. Place the roll under your armpit perpendicular to your body. Roll the massager under the side surface of your back - from the armpit to the middle of the torso. The number of repetitions is 10–15 times in each direction.

To relax the muscles of the thighs and buttocks

A fitness roller is used to prevent cellulite. Effective exercises to relax the muscles of the buttocks and thighs:

1. I. p. - lying face to the floor, resting on your elbows. Place the massage cylinder under the front of your thigh (quadriceps) and pull your toes back. Roll the roller from your knee to the bottom of your abdominal muscles, maintaining a horizontal position. Repeat 20-30 times.
2. I. p. - sitting on the floor. Place the roller under your buttocks and place your hands on the floor behind you. Bend your knees. Place one foot with the outside of your foot on the knee of your other leg. Massage by rolling the roller back and forth 20–30 times.

For legs and feet

Several exercises for the lower body:

1. I. p. - sitting on the floor. Place your hands on the floor. Place the foam roller under your calf muscles. Roll the area from the Achilles to the hamstrings for about 1 minute (20-30 times).
2. I. p. - lying on your back. Place your feet on the roller, extend your arms along your body. Roll the roller with your feet, moving only your lower body - 30-40 times.

Rolling Tips

Although the techniques in this article are called exercises, you should focus on relaxing your muscles rather than tightening them. Rolling is done slowly and deliberately. This is a method of finding trigger points in your body. As you practice, pay attention to any areas that feel unusually tight or tender (even painful). Pause at these points for a few seconds, allowing GODOIT to penetrate deeper. Gradually the muscle will relax and the pain will go away.

It is not necessary to do all the exercises in this article. For best results, focus on the exercises that relax you the most and repeat them consistently. If you're an office worker, this might include rolling your back for a few minutes every evening to help your back recover after sitting for long periods of time. If you're a runner, you might consider rolling your glutes, calves, and iliotibial tract after each workout to speed up recovery.

There is no wrong time to roll. Many athletes use GODOIT to warm up before training or competition. Others keep it at home and study it in the evening while watching TV.

Please read this information before you begin.

Below are basic instructions for standard exercises. For more advanced or individualized instructions, please consult a therapist or your trainer.

All exercises can be performed with a long or short roll. However, when using a short roll, you will have to perform some exercises (quadriceps or hamstrings) on each leg in turn.

Start slow. It doesn't matter how much time you spend on an exercise, the number of repetitions doesn't matter either. Your goal is simply to increase the compliance of each muscle. Some exercises will be surprisingly painful the first time, but this may just be an indication that you will eventually get great benefits from the exercise.

Within a few weeks, the quality of your muscle tissue will improve and the same exercises will become much more enjoyable.

Caution: Do not perform exercises that will only intensify the pain.

Types of gymnastic rollers for warming up muscles

Types of massage rollers for the body:

• with a handle – convenient for self-massaging problem areas (Aptonia);
• for the press – will help pump up the fascia of the arms, abdomen, and back (Starfit Pro);
• foot – used for warming up feet and calves (Crystal Footroller);
• combined – used for lifting and massage of the skin of the face and body (US Medica Diamond);
• fitness roller - helps to work out deep fascia (textured with spikes) or has a superficial effect (with a smooth surface).

One-piece sports roller made of polyethylene foam

The cylindrical roller is made of foam material, has no holes, and has a gentle effect on problem areas. The massage roller is suitable for people with thin skin and increased sensitivity to pain. You can buy different models of rolls at a sporting goods store:

• Exercise Roller – 2800 rubles.

The roll with a diameter of 15 cm and a length of 60 cm is suitable for exercise at home and in the gym. It relieves tension after intense workouts and improves blood flow to tissues.

Main advantages:

• the roll is suitable for working all muscle groups;
• Descriptions of recommended exercises are printed on the surface of the product.

Minuses:

• it costs expensive;
• slips during intensive use;
• takes up a lot of space during transportation.

• EVA Foam roller – 1920 rubles.

The massage cylinder made of elastic foam has a length of 100 cm and a diameter of 14.5 cm. Convenient for fitness, Pilates, and yoga. Its use improves the mobility of muscle fascia and prevents injuries during exercise.

Main advantages:

• the roll is suitable for beginners;
• the base does not deform during prolonged use;
• budget model among products of this length.

Minuses:

• has impressive dimensions;
• not suitable for intense training.

• US MEDICA Foam Roller – 1800 rubles .

The 60 cm long sports roll weighs only 360 g and is made of dense foam. The massage roller does not slip on the surface, relieves fatigue of the back, legs, and arms.

Main advantages:

• withstands loads up to 130 kg;
• has a solid foundation.

Minuses:

• not available everywhere;
• inconvenient for transportation.

• GO FIT GF-FROLL 24 – 3120 rubles .

The 61 cm long massage roller is perfect for warming up at home. You can take it to the gym or on trips.

Main advantages:

• suitable for the initial warm-up phase;
• relieves lower back pain.

Minuses:

• the cost of the product is inflated;
• not suitable for people who play sports professionally.

Texture roll

A hollow cylinder with an uneven surface has 2 types of texture - almost smooth and hard. This roll is more expensive than a solid one, but it works the fascia more deeply. You can buy a roller with delivery by ordering from the online store.

• Inex HOLLOW ROLLER – 1950 rubles.

The profiled sports roller has compact dimensions - length 33 cm, diameter 14 cm. The textured surface follows the movements of the massage therapist’s fingers.

Main advantages:

• suitable for training shoulders, thighs, buttocks, calves;
• has convenient sizes and attractive appearance.

Minuses:

• overpriced roller (in the category of products 30–45 cm long);
• not suitable for people with sensitive skin.

• Grid Foam Roller – 1750 rubles.

The 33 cm long Pilates roller is a soft gymnastic equipment. The massage roller has a matrix surface and weighs 1 kg.

Main advantages:

• has a wide range of colors;
• suitable for yoga, fitness;
• convenient for transportation.

Minuses:

• withstands loads up to 100 kg;
• has a lot of weight.

• Bradex “Tube” – 1200 rubles.

The roller massager tightens and tones muscles, relieves fatigue and pain after exercise. The cylinder is made of foamed polymer, the length of the product is 33 cm. Descriptions of the exercises are included on the packaging.

Main advantages:

• attractive price;
• high quality.

Minuses:

• the smell of plastic is noticeable;
• The roller is not suitable for entry-level self-massage.

• Starfit “FA-503” – 980 rubles.

The rubber trainer is made of durable plastic. The optimal length of the roller (33 cm) will help you effectively roll the main muscle groups and relieve tension after everyday work.

Main advantages:

• is inexpensive;
• has no foreign odors;
• has medium hardness.

Minuses:

• the roll is not suitable for beginners;
• there are no instructions in the package;
• Some models have surface defects.

What is a Pilates roll?

A foam cylinder is a universal sports equipment for Pilates for beginners and those who have been in the sport for a long time. In stores they are presented in different forms, but they do not differ in quality. They are hard to the touch and have rough surfaces that prevent slipping. The rollers are lightweight, compact, easy to care for, and do not lose their shape and functionality even after long-term use. Suitable for training in a sports club, use in home practices .

With their help, the muscles of the deep layer of muscles are ideally worked out:

• suboccipital;
• spinal erectors;
• rotators;
• iliocostal;
• spinous and interspinous.

Pilates exercises on a roll relieve tension, form a frame to support the spinal column, and protect internal organs from displacement. Techniques for the abdomen work the internal lateral muscles located under the external obliques and the transverse muscle. Pilates roll in joint capsules and extra-articular ligaments activates receptors responsible for propriocetal sensitivity, which transmits information to the central nervous system about the state of skeletal muscles.

The first positive changes are noticeable already from the first lesson. Over time, through slow, gentle pressure on the nerve receptors:

• Tension and blocks go away;
• circular circulation of energy is restored;
• there is an increased pumping of blood into muscles and tissues;
• accelerates fiber regeneration:
• balance develops.

Contraindications to classes: hyperplasia, pregnancy, hypertension.

How to choose a body massage roller Foam Roller

Before purchasing a roller, determine the parameters that are important to you. Criteria for choosing a massage roller:

• Length and scope. The rollers have a standard diameter - from 12 to 15 cm, but different lengths - from 30 to 100 cm. Short rollers (up to 45 cm) are suitable for massaging shoulders, calves, and lower legs. For your back, choose a roller 80–90 cm long.
• Type and intensity of training. The textured roller is suitable for a strong impact on the muscles, while the smooth roller provides a less deep massage.
• Body type. For larger people, a textured cylinder 60–100 cm long with medium hardness (spikes) is suitable. For thin people, it is better to buy a solid roller no more than 45 cm long with protrusions (soft).
• Quality of materials. The roller should not have any odor or damage to the body.
• Price. The cost of a massage roller depends on the manufacturer (reliable products from well-known brands are more expensive), the size of the cylinder, and the degree of hardness.

Equipment and clothing for Pilates

Pilates ball

For a home training set, we can recommend a special Pilates ball as additional equipment; it is small in size and quite light. To avoid changing your exercise technique, where it is possible to hold the ball with both hands, use it as a small weight or as an opportunity to make the exercise unstable. For example, when doing push-ups, when one or two palms are on the ball, hold the ball between the thighs or shins in order to maximize the use of all stabilizers and not lose the ball.

Exercises with a small ball for Pilates in video format:

Isotonic ring for Pilates

Also, an isotonic ring can be used as additional equipment; it can also be used when maintaining balance in exercises and for resistance when squeezing with the hands or the adductor surfaces of the hips.

Pilates ring training in video format:

Roll for Pilates

A set of Pilates exercises with a roll in video format:

Elastic band for Pilates

Pilates training with elastic band in video format:

Pilates clothing

Fitness clothing can be anything, as long as it provides complete freedom of movement.

The most important thing is that a set of Pilates exercises is performed without shoes - barefoot.

What is the cylinder for?

In addition to engaging the spinal muscles, a Pilates roller will be an excellent way to deeply work out the smallest muscles of the abdomen and legs, including the feet. In this regard, no exercises, even the most tricky and complex ones, can compare with the use of this practical equipment.

In addition to developing the ability to maintain balance, the cylinder also helps develop body flexibility and coordination of movements, and improve muscle relief.

For those who are trying to get rid of extra pounds, there is also good news: the Pilates cylinder is a great way to lose weight in the shortest possible time. The incredible results are due to the energy consumption of such activities: in just an hour of doing the exercises you can get rid of half a thousand calories!

Excess volume is especially actively removed from the most problematic areas of the body: the abdomen, hips, and also buttocks.

However, beginners should remember one important rule: you need to start classes with the basics of Pilates. In addition, the load should be evenly distributed across parts of the body. A big mistake is made by women who know their problem areas and focus on working on them alone.

Where and at what price to buy

You can buy a roller for Pilates in a sports store or in an online store. The cost of the equipment is quite high: the average price of models is about 2.5 thousand rubles, but the cost of some samples reaches 5 thousand, and products of famous brands are even more expensive.

You should not be afraid of the high price of the rollerball, since its qualities can fully recoup all possible financial costs for its purchase, giving the owner a healthy body and lightness in the body.