Top exercises with a massage roller before and after training
Channel: JULLI Osipova
Date: 2023-05-20

Rolling exercises are a muscle-building technique that can help reduce tension, pain, and inflammation, as well as increase joint range of motion. The roller can be an effective warm-up or recuperation tool before and after a workout.

The most popular roller usually has a cylindrical shape and is made of dense foam rubber. But you can find foam rollers in different sizes and shapes, with varying degrees of hardness.
Keep in mind that if you have tight muscles, it may be painful to roller skate at first. To adjust the pressure, reduce the load on the roller. For example, if you are flexing your calves, use your arms to support your body and take some of your weight off the roller. To begin, slowly roll the desired parts of the body for 10 seconds, then exercise from 30 to 60 seconds in one set.

Despite all the benefits of the foam roller, do not forget that this practice has only a temporary effect on the muscles and is one aspect of maintaining the health of body tissues. In other words, this is a great addition to training, but it cannot completely replace them. For real change, constant strength work is recommended. Don't forget that to improve performance and muscle recovery time, you need to keep moving, drink plenty of water, sleep well and eat healthy nutritious food.