By exercising with a roller, you will regenerate muscles and eliminate tension in the whole body. You can use the roller as a tool to facilitate proper training or as an element of cool down, i.e. regeneration after training. See example exercises with a roller in the video.

Exercises with a rollerstrengthen and stabilize the figure, forcing the deep muscles to more intense effort. The effect of exercises using the roller will be an upright figure and greater awareness of correct body posture.

Beginners should start with exercises with a softer roller - it will be easier to keep balance on it. Advanced players can choose a hard roller - exercising with it will be an additional challenge.

Exercises with a roller (foam roller)

Below you will find examples of exercises with the use of a roller that will perfectly relax tired and tense muscles. Remember to roll individual areas slowly and accurately. You can use a standard roller to massage the legs. For the back muscles, use a "figure eight" roller or a foam ball.

Watch the video how you can exercise with a roller

Source: Studio Active / TVN Meteo Active / x-news

1. Exercises with a roller: massage of the hamstring muscles

Sit on the floor, put the roller under your thighs. Support yourself with your hands on the back. Move the roller from the buttocks to the knees and back again - this way you will massage the biceps muscle of the thigh. If you want the massage to be more intense, put one leg over one leg and roll each one one at a time. Remember not to roll your knees!

2. Exercises with a roller: massage of the quadriceps muscles

Lie on your stomach, resting on your forearms. Place the roller under your thigh and move it down and up the entire length of the quadriceps.

3. Exercises with a roller: iliotibial band massage

Lie on your right side and position the roller so that the side of your thigh rests against it. Support the torso on the right hand. Move your left leg forward and rest your foot firmly on the ground. Move the roller along the side of your thigh from hip to knee and vice versa. Repeat the massage on the other side.

4. Exercises with a roller: calf massage

Sit on the floor with straight legs. Place the roller under the calf and support your hands on the back. Put your leg on the leg and roll the right one first,then the left calf up and down. If you want to reduce the intensity of the exercise, massage both legs at once.

5. Exercises with a roller: massage of the back muscles

Lie on the roller on your back, bend your legs slightly in the knees and rest your feet firmly on the ground. Place your hands on your chest or place them under your head. Slowly roll the muscles along the spine. Remember to keep your torso straight and taut your abdominals.

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ABC of exercises