5 Massage Roll Exercises to Relax Your Whole Body
Just 10 minutes of exercise a day is enough.
After a workout, muscles often hurt, they feel tension. But you can get rid of it. In addition to the usual stretching, you can do exercises with a massage roll. They are also good for relaxing muscles.
Massage rolls, or myofascial release rolls, can be used both after a workout to speed up recovery, and before as a warm-up to improve mobility.Rolls come in different sizes and firmness. When working with it should not be too painful, on a ten-point scale of feeling about seven. Pick the one you feel comfortable with.
Feet
Execution technique
- Get up, put the roll on the floor.
- Cover the roll so that it is in the center of the foot.
- Press lightly to move back and forth.
- Then switch legs and repeat.
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caviar
- Sit down, put the roll on the floor, the drumstick on top. Put your hands behind your back.
- Pressing lightly, move forward to the knee.
- Then move back to the starting position.
- Change your leg and do the same.
Photo: www.istockphoto.com
Other exercises that will help prepare for training are described in the article.
10 Simple Exercises We Often Forget About
Back of the thigh
- Fix the roll on the back of the knee of the right leg.
- Put your hands behind your back and lift your buttocks.
- The left foot may remain on the floor.
- Make rolling movements back and forth.
- At the extreme point, the roll is near the buttocks.
- Repeat the exercise on the second leg.
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Anterior thigh
- Get into a plank position. Place your left foot on the floor.
- Place your right thigh on the roll.
- Pressing lightly, move back and forth to the extreme points of the thigh.
- Perform on both legs.
Photo: www.istockphoto.com
Back
- Sit down, put the roll on the floor behind your back.
- Lie on the roll, it should be in the lower part of the lower back.
- With a rolling motion, move the body so that the roll is on the shoulders.
Photo: www.istockphoto.com
Save yourself these exercises, because the muscles need not only to train, but also to relax.
More about ways to relax after a workout told in the material.
Total relaxation: how to relax after a workout
