by Marcelina BudnickaPosted on

Want to be flexible and without injury? Roll over!

What is a roller and what does it mean to roll? If you hear about it for the first time or don’t quite know what it’s all about, I invite you to read the article below.

 

Rollover is a self-myofascial release (SMFR) technique using a roller. By acting on the musculoskeletal system, we also act on bone and joint structures, improving their range of motion. Muscle rollover also affects proprioceptions.

Depending on the hardness and groove of the roller surface, we get a variety of effects.

  1. Smooth roller. Elastication, relaxation and maintenance or improvement of hydration, elasticity of fascism tissue. Used primarily in rehabilitation, as well as in sports.
  2. Knobbled roller. Increasing circulation in blood vessels, acts on much deeper layers of tissues, more strongly affects muscle relaxation. Used mainly in sports.

When to roll?

Rollover can be used both before and after training. This depends mainly on our expectations.

  1. Rollover before training. A great way to prepare tissues for exercise, an effect that improves elasticity without negatively affecting neuromuscular work. The recommended amount of repetitions of rollover is from 8 to 12 times per muscle (one repetition is one way of the muscle and back).
  2. Rollover after training. Rollover can reduce pain and the often felt “stiffness” of muscles and joints, which occurs immediately after training or a few days later. The reason is to increase blood flow, and thus get rid of the metabolites of physical training.
There are contraindications for rollover that are worth reading 
before doing this technique:
- febrile conditions;
- skin hypersensitivity;
- discontinuation of continuity of the skin;
- infections within the roller area
and/or general infections of the body;
- acute inflammation;
- osteoporosis;
- unstabilised diabetes;
- aneurysm;
- cancer.

Of course, rolling is just one of the techniques that complements your training. To take full care of your health, take advantage of the advice of specialists who individually choose the right form of therapy for your needs.