How to use a massage roller to make muscles healthy and elastic

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Slouching is unsightly: the shoulders are rounded, the height becomes visually smaller, in girls the breasts seem saggy, the tummy sticks out. And it seems like nothing, it’s just a matter of appearance, but incorrect posture also harms health, deforming internal organs, worsening the functioning of the cardiovascular and respiratory systems.

There are many reasons for this disease: congenital, acquired, physical and psychological. But don’t worry, in most cases everything can be corrected with exercises for stooping, even at home.

What is a back bolster?

A bolster for the back and lower back is a very effective orthopedic device that has a therapeutic and preventive effect on the spine. Its use allows you to return the anatomically correct position of the spinal column and pelvic bones. A back cushion for the spine can solve a number of problems:

• tone your back muscles;
• ensure physiological curvature of the lumbar spine;
• eliminate the load on the spine when sitting;
• relieve headache;
• improve sleep quality;
• minimize back pain;
• correct posture with scoliosis.

Tips for losing weight

Before you start losing weight, it is better to visit a doctor for a routine examination, as well as undergo a standard set of tests to assess your well-being. Your goal is to normalize the functioning of the body

by normalizing weight, and not harming yourself even more. But if the “okay” is received from the doctor, then you can proceed to the active stage. Let's give some useful tips:

• Don't go hungry
  . Sometimes doing “fasting days” is useful, but it has nothing to do with hunger. Of course, weight is directly related to the amount of food consumed, but by refusing to eat, you will primarily lose fluid, not “fat.” It will be really useful to give up fast food and other junk food, as well as limit the consumption of sweets, flour, fatty and fried foods. Follow the recommendations for building a proper nutrition system.
• Eat more vegetables, fruits and greens
  . To lose weight, you need to make your digestion work steadily and also reduce the amount of calories you consume. Vegetables and herbs can best cope with these tasks. They are rich in fiber to improve bowel function, and also have the so-called “negative calorie content”. This is what they say about foods that require more calories to digest than they contain.
• Learn to plan your daily routine
  .
  If you are used to snacking on the run and eat “occasionally,” then it will be more difficult to adjust the proper functioning of your body. Although not only nutrition is important, but also good sleep. An adult needs to sleep at least 7-9 hours a day
  , and meals need to be thought out in advance. It is advisable to go to bed, get up and eat at approximately the same time, without taking long breaks between meals. It is better to eat smaller meals, eat more often, but reduce the portion size. Planning your daily diet will allow you to calculate the amount of calories you consume in advance and avoid accidental snacks.
• Turn sports into a hobby
  . If you are not used to regular physical activity, then an adaptation period cannot be avoided, but it is important to organize everything so that sport does not turn into a punishment. This usually happens if a person tries to achieve quick results through painful training. The psychological aspect is also important. Try to find a sport you like or experiment with a set of exercises. Sometimes you can lift your spirits and sports spirit by turning on upbeat music. If you find it difficult to motivate yourself, try working out in pairs or in a group, so you can push each other.

To play sports at an amateur level, you don’t need special exercise equipment; for the first time, a simple wall will suffice. There is a whole set of exercises against the wall

which can be performed without additional equipment and at a convenient time. You will definitely be provided with muscle tone.

Types of back bolsters

According to the purpose of use, spine rollers can be divided into types:

• for seats that are installed on the back of a chair at home or in the office;
• under the neck or side;
• under the lower back;
• used for night sleep instead of a pillow.

Orthopedic devices for the back can be divided into several types depending on the shape. Each of them has its own characteristics.

1. Cylindrical cushion for the back. Can be soft, hard or medium hard. Soft is used to relax individual muscle groups. A medium-hard roller is more versatile. It is suitable if self-massage is performed for the first time. Rigid devices are used by overweight people or professional athletes who have a large amount of muscle mass.
2. Corrugated roller. Has an uneven surface. Self-massage of the back is not suitable for everyone; it is mainly used to affect the leg muscles. When working with such a device, care is required so as not to provoke painful sensations.
3. Back bolster for the spine in the shape of a pillow. Most often used for sitting on a chair. Helps maintain the physiological shape of the spine during the working day.
4. Back cushion made from a towel for training according to the Japanese method. You can make the device yourself. To do this, you need to roll the terry towel into a tight roll of the required size.

When is the best time to roller skate?

The best time to roller skate is to warm up before a workout. Even before you hit the treadmill or pick up a jump rope, roll out your muscles on the roller. This will increase blood circulation, prepare your muscles for training and improve your performance.

After training, it is advisable to stretch to return tense muscles to their original length and relax them. If you have enough time, you can repeat self-massage on a roller after training, especially if some muscles remain tense. The roller will help relax them and prevent severe muscle pain the next day.

Try the self-myofascial release technique and write your impressions in the comments.

Fillers

The composition, density, and quality of the material with which the back cushion is filled is of great importance. Thus, it ensures the consistency of the product’s shape, hypoallergenicity and medicinal qualities.

1. Polyurethane foam. The most wear-resistant of all types of fillers. This filler is not susceptible to moisture and does not deform. When used, it takes on the required configuration, does not accumulate dust, and does not harbor mites.
2. Polyester. Budget material consisting of many tiny balls. Can be formed and adjusted in height and configuration. Needs regular beating.
3. Buckwheat husk. These cushions are suitable for people with respiratory diseases. Very light, hypoallergenic material, characterized by a certain rigidity, has a “memory effect”.
4. Juniper shavings. It has a calming effect, eliminates headaches, normalizes blood pressure, and copes with the effects of stress. The juniper back cushion for the spine is ideal for complete rest.

Is the roll right for you?

Foam rolling can help you warm up before a workout and also help you stretch after. Naturally, you should consider your physical condition before choosing any new type of sports equipment. You may also want to talk to your doctor about using the roll-on based on your medical condition.

Either way, you can use the roller to get a ton of benefits similar to a sports massage. and of course, you can use this more affordable alternative to massage anytime and from the comfort of your home.

Why and who is a back roller useful for?

Back bolsters for the spine became popular after the Japanese doctor Fukutsuji developed a set of exercises for therapeutic effects on the back. Japanese exercises with a spine roller are useful in the following cases:

• work that requires standing for long periods of time;
• sedentary lifestyle;
• sedentary work in an office at a computer;
• scoliotic deformities;
• inability to regularly visit the gym.

Features of the paid version

In the basic version of the application, only 4 out of six complexes will be available to you. Exercises to relax the neck and massage the legs need to be purchased for 199 rubles. In addition, the paid version gives access to the function of creating individual workouts. Here you choose the duration of the workout, give it a name and fill it with the necessary exercises.

Most likely, this option is suitable for more experienced athletes who have already completed several training courses. In principle, the free version will be enough for beginners and intermediate athletes.

The disadvantages of this application include the traditional technology of reading text with an electronic voice. It sounds quite unpleasant, and some phrases are translated strangely.

Bodymaster recommends!

You can very effectively combine exercises with a roller with warm-up and stretching. You will find our step-by-step guide to these exercises in the article warm-up and stretching, warm-up exercises.

Indications and contraindications for exercises

Before you start using a Japanese back roller, it is important to consult your doctor. Only he determines the indications and sets restrictions for the use of the method.

Indications for Japanese exercises with a spine roller:

• muscle hypertonicity;
• deformations, displacements of the vertebrae;
• scoliosis;
• osteochondrosis;
• intervertebral protrusions, hernias;
• pain in various parts of the back;
• dizziness;
• regular headaches;
• sleep disorders.

Contraindications to the Fukutsuji method for the spine:

• osteoporosis, destruction of vertebral bone tissue;
• acute pain syndrome;
• diseases accompanied by high body temperature;
• compression fractures;
• the likelihood of bleeding;
• injuries, sprains of inguinal ligaments;
• pregnancy, first year after childbirth;
• neoplasms.

Is it possible to lose weight with gymnastics?

Initially, the goal of exercise therapy was to improve the health of the spine and improve overall well-being. However, over time, another effect was noticed - a decrease in volume and correction of the figure. People who practice this method note improved physical fitness and slight weight loss. The chest rises, fat disappears from the sides, the silhouette becomes slimmer and more prominent. But you should understand that all this happens due to stretching of the spine and alignment of posture.

The main reason for losing weight after exercising with a roller, according to Fukutsuji himself, is the effect on acupuncture points. An important factor is that stretching exercises make the muscles elastic and toned. In a static position, the ligaments become toned, the back muscles tense, the stomach tightens, and the waist takes on distinct shapes. Of course, this does not happen immediately and is impossible without proper nutrition. It will take from 2 weeks to 2 months of training for the first results to appear.

Gymnastics using the Fukutsuji method is called the magic towel.
Without much physical effort, you can use it to achieve beautiful posture, lifted breasts, and lose a little weight. Work on yourself with us Select a workout

Set of exercises

Performing a simple set of exercises with a spine roller can improve your well-being, restore blood circulation in the back and pelvis, and relieve pain in the intervertebral discs. Optimal results are possible only if you practice regularly.

Neck exercises

Exercise with a towel roll for the spine allows you to eliminate discomfort in the neck, restore blood supply to the brain, relieve headaches, and increase blood supply and nutrition to the intervertebral discs.

Lying on the floor, the cushion is placed under the neck so that the head hangs slightly. Turn your head in different directions for 1-2 minutes.

Sitting on a chair, place a cushion under your lower back and lean on the back. The head is slowly tilted forward, trying to touch the chin to the chest. You also need to return to the starting position slowly.

Sitting on a chair, a bolster under the lower back. The head is tilted forward and waved to the sides, then several circular movements are performed.

Rolling exercises under the shoulder blades

You can lie on a towel cushion for your back by placing it under your shoulder blades. At the same time, the chest rises, the shoulder blades fall down. The shoulders open, chest breathing normalizes, posture is corrected, and the spine is stretched.

Lying on your back, the cushion is placed under the shoulder blades. The legs are bent at the knees and spread apart, the feet are connected. Lie in this position for 2-3 minutes.

Lying on your back, roll under your shoulder blades. The head touches the floor. You need to relax as much as possible and lie down for at least 10 minutes. The thoracic spine is stretched.

Exercises for the lower back

Using a cushion under the lower back, the Japanese method allows you to restore cardiac activity, restore hormonal levels, and normalize blood and lymph flow. The Fukutsuji method for the spine effectively relieves fatigue, relieves pain, and relaxes the shoulder muscles.

You need to lie on your back next to the wall, place the cushion under your lower back. Stretch your legs slowly up the wall. Stretch your arms to the sides and bend them at right angles. Maintaining even breathing, lie down for 2-3 minutes.

Japanese gymnastics for the spine

Japanese gymnastics with a towel roller for the spine was developed by Dr. Fukutsuji specifically for the treatment and rehabilitation of patients. It allows you to normalize the physiological state of the back.

To perform gymnastics you need to lie on the floor. The cushion is located under the lower back below the navel. The legs are spread shoulder-width apart and the big toes are joined. The arms are extended above the head, connecting the little fingers. At first, the duration of the exercise is 2 minutes, gradually increasing to 5 minutes. If unpleasant sensations appear, stop the activity earlier. You not only need to know how to lie on a spine bolster, but also how to stand up correctly. You cannot make sudden movements, you need to smoothly roll onto your side and calmly rise.

Posture correction roller

The Japanese method allows you to use a back roller to correct deformed posture.

Lying on your back, the cushion is placed under the thoracic region. Arms crossed over chest, shoulder blades apart. Slowly raise your hips, shifting the weight to your back. You need to turn to the sides without haste. At the end of each turn, pause for 30 seconds. You can repeat all the steps, only place the roller under the lower back.

Why use a massage roller

The massage technique using a roller is called self-myofascial release (SMR).
It consists of creating pressure on different muscle groups by pressing down on the roller with the weight of your own body and slowly rolling it under you. The effect of this technique is comparable to the action of a massage therapist who presses the muscles to relax them and improve blood circulation.

And the positive effects from the myofascial release technique are no less than from massage. Let's look at the benefits you can get by supplementing your workouts with roller skating.

Relieving muscle tension

Sedentary work, stress, age - all this reduces the elasticity of muscles, makes them stiff and limits joint mobility. Muscles lose moisture, cross fibers form in them, which disrupt their structure and reduce mobility.

The deep impact of the massage roller ensures normal blood flow and nutrition of the muscles, restores normal structure and mobility. Self-massage gradually restores muscle health, making them soft and elastic.

Eliminating Trigger Points

Trigger points are tight muscle fibers that impede blood flow, causing the area of ​​muscle to not receive enough oxygen and nutrients. At the same time, metabolic waste products and toxins accumulate in the muscle, causing pain, pressure and spasms.

Trigger points appear due to heavy loads during training, maintaining a static position for a long time, for example when working at a computer, stress, poor posture and other factors. To get rid of them, many try to stretch the painful muscle, but this does not give the desired effect. Healthy muscle fibers stretch, but this does not help get rid of trigger points.

The myofascial release technique is much more effective. By rolling out painful points, you get rid of tension, restore blood circulation and normal muscle function.

Good warm-up and reduced risk of injury

It is often not recommended to do static stretching before training, since well-stretched muscles contract less easily, which results in reduced strength.

To warm up and prepare your muscles for training, you can use a massage roller.

A recent study, An Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force, was conducted to determine how self-massage with a roller affects knee extension strength and knee mobility.

Participants who rolled their quadriceps on a massage roller had an increased range of motion without a decrease in strength. The researchers concluded that self-myofascial release is an effective tool for increasing range of motion without harming the muscles.

By warming up your muscles well, you reduce the risk of injury during training, and your strength levels do not drop. The ideal warm-up tool.

Pros and cons of the technique

If some rules of the Fukutsuji method for the spine are not followed, there is a risk of developing negative symptoms:

• dizziness;
• headache;
• exacerbation of pain;
• loss of consciousness.

The advantages of the method include:

• the ability to perform gymnastics at home;
• impact on all muscle groups;
• assistance in weight loss;
• light massage effect.

The effectiveness of bariatric surgery

Bariatric surgery today is the most effective way to lose extra pounds with a body mass index over 30. Weight loss is observed within 1-2 years. The operation helps people who cannot limit themselves in food and exercise for a long time in the gym to find a new life.

A positive result after surgery is observed in everyone without exception. The fear of eating disorders disappears, people become more confident in their abilities and get rid of their complexes. The effectiveness of weight loss depends not only on the operation, but also on the patient. After surgery, you must strictly adhere to all doctor's recommendations. Ideally, take vitamin supplements and follow a diet, eating only healthy foods. To stay fit, exercise regularly.

Surgical intervention helps not only to lose weight, but also to restore health: metabolism improves, blood pressure and blood sugar levels are normalized.