The Benefits of Rolling Your Muscles
Why you should roll your muscles and how to help you relieve sore muscles and recover from workouts at a faster pace. Here are the benefits of rolling your muscles.
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? You may have that pain or soreness because the fascia, the connective tissue that holds all your muscles together, gets tight. Think of fascia as cellophane wrapping around your muscles, holding them together. 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. You can do many stretches to help, but using either a foam roller or a hand wand roller will 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. Here are the benefits of rolling your muscles.
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. It refers to the tissue that 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 it will create better mobility, helping with recovery and improving performance. It will also help decrease muscle density and flexibility. Thus, making it less likely that you will injure or hurt yourself during a high-intensity workout or your favorite sport.
Another benefit that women will love is that myofascial rolling will also help reduce cellulite. It smoothens out those areas, improves lymphatic drainage, and stretches 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 their personal trainer or registered physiotherapists tell them during their personal training or physiotherapy session? Your objective really should be to roll every day after your workouts or when your muscles are warm. Of course, 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 do it more than 2 or 3 times on the muscles you’re 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 of 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 anywhere treatment for stubborn pain in older adults could benefit from using massage sticks or rollers. For example, suppose you have a sedentary lifestyle or sit in front of your computer all day. In that case, a massage stick will be an excellent start to counterbalance tightness. In addition, it relieves the soreness and pain of the posterior muscles of the body.
Examples of handheld rollers
Here is an example of handheld rollers that I use with my clients. Of course, each one has a little different intensity or use.
This one has three little spiky balls to eliminate trigger points.
Another excellent hand roller that is very versatile is the Rad Roller with its helix roller. It is versatile and portable; I love this roller, and my clients’ personal training hates 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. For example, you can get a floor roller hand roller and balls to roll out those tight areas.
Another roller that you may want to look at that I have not yet tried, but it sounds fantastic.
Oh, and hey, it vibrates … Inside voice…. Lol.