Unpopular opinion: self-massage rollers are a must for anyone who wants to lead an active lifestyle. Sure, getting a massage from a professional is great—but the truth is, it’s not always necessary or even feasible. Budget implications aside, fitting a massage into your already packed schedule can be difficult. That’s why self-massage rollers are great to have around: they’re easy to use, and they provide valuable benefits. Research into self-massage shows that it can be just as good as a professional massage. It can help improve circulation, range of motion and flexibility, reduce inflammation and soreness, and even aid in the release of endorphins. So why not give it a go? The first step is choosing the right roller. There are different types of rollers, and we’ll tell you all about them in a moment. First, let’s go through the science behind self massage.
Your muscles and fascia are like a force field for your body; they protect vital organs, provide structure, and hold things together. With regular movement and exercise, they naturally start to build up knots – called trigger points.
When these trigger points are left untreated, they decrease blood flow and cause pain, tightness, and restricted range of motion (2). Self-massage can help to break up these knots so that the body can move more freely, reducing pain and soreness.
Anyone can benefit from self-massage, whether you’re an athlete or just a couch potato! Below are some of the situations in which using a self-massage roller can help:
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There are a variety of massage rollers on the market, each with its own unique purpose. Let’s take a look at the different types:
If you’re on a budget, there are plenty of ways to improvise with self massage tools. For instance, a tennis ball or water bottle can make for a great massage roller. You can also use a towel or clothing item to help rub out knots.
However, beginners to self massage are better off purchasing a roller that is specifically designed for self massage. This will ensure that you get the best results possible and avoid injury.
When choosing a self massage roller, consider the following factors:
For better context, foam rollers are great for targeting large muscle groups, spiky massage balls are good for pinpointing small areas, and vibration massage guns allow for a deep tissue massage.
By taking all these factors into consideration, you can choose the right self massage roller for your needs.
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There are no hard and fast rules when it comes to how often you should use a self massage roller. Generally, it’s best to start out by using the roller for 15-20 minutes a day, gradually increasing the frequency and duration as your body adapts.
It’s also important to listen to your body and make sure that you’re not overdoing it. Self massage should be relaxing, so if you start to experience any pain or discomfort, take a break and give your body some time to rest and recover.
As for when, you should break out your self massage roller if:
In other words, self massage can be beneficial in many different situations. Just listen to your body and use the roller whenever it feels right.
Using a self-massage roller is simple and relatively intuitive. Here’s the basic process:
Specificity goes a long way in self massage; you should be able to feel the roller working and pinpoint areas of tension. For starters, choose smaller muscle groups and focus on trigger points.
If you’re having a hard time finding areas of tension, try taking slow, deep breaths. This will help relax your muscles and make it easier to identify areas of tightness or discomfort.
Start with a low-pressure massage, focusing on gently rolling over the area. Ideally, you want to roll in the same direction and use a slow, controlled pressure. If you find an area of high tension, try rolling back and forth over the spot for a few seconds.
You can also use circular motions to help release tightness and knots. Avoid jerky, sudden movements when rolling. This can cause injury and pain. Furthermore, rushing over an area is not effective and will limit the effectiveness of your self massage.
Once you’ve found an area of tension, you can apply more pressure as needed to pinpoint the spot and release it. Again, work slowly and be mindful of your body’s reactions. If the pressure is too intense, you may need to back off a bit.
Self massage can be intense, so it’s important to give your body a break when needed. Trigger points sometimes need to be rolled on for several minutes, so take breaks as you go. In addition, taking a break gives your body the opportunity to relax and release tension.
This will help you continue your self massage in a more effective manner. While on a break, breathe deeply and focus on the sensations in your body. This will help you relax and be more aware of areas of tension when you start rolling again.
Of course, you don’t have to do a self massage every day. But if you find yourself getting frequent aches and pains, a self massage can be a helpful tool. As with all forms of exercise, consistency is key — make sure to commit to regular self massage sessions.
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If you’re feeling overwhelmed and don’t know where to start, here’s a full body self massage routine you can try:
The quads are a group of four muscles located on the front of your upper legs. Sitting for long periods of time can cause tension in this area, so self-massage is a great way to release it.
To target your quads:
The hip flexors are a group of muscles located at the front of your hips. Sitting for too long can cause tightness in this area, and you might feel it when you try to do deep squats (4).
To target your hip flexors:
The calves are a group of two muscles located on the back of your lower leg. They can get tight from running and other activities, especially if you’re not stretching adequately (1).
To target your calves:
The hamstrings are a group of three muscles located on the back of your upper legs. Tightness in this area can cause a lot of discomfort, so target it with self massage.
To target your hamstrings:
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The IT band is a thick band of connective tissue running down the outside of your thigh. It can get tight from running and other activities, so self massage is a great way to keep it loose (3).
To target your IT band:
The upper back is one of the most common areas of tension, especially if you spend a lot of time sitting or hunched over a computer.
To target your upper back:
The neck can get sore from stress, poor posture or even sleeping in the wrong position.
To target your neck:
The shoulders are a common area of tension, as they can get tight from stress or hunching over a computer for too long.
To target your shoulders:
Self massage is a great way to reduce tension and discomfort, increase mobility, and improve overall well being. While you don’t have to buy expensive gadgets and devices, investing in a self massage roller can be beneficial for beginners.
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