The fascia roll is a training-therapeutic instrument with which one can improve the regeneration of the muscles after a workout and the properties of the muscular connective tissue (see also: Fascia). The roll is usually made of pressed styrofoam and has different degrees of thickness depending on your requirements. Some roles are smooth, while others have a pimple or groove pattern so that every athlete can choose the role that is right for him. The use of a fascia roll after a training session serves on the one hand for regeneration, promotes blood circulation and helps remove the breakdown products of the muscle cells.
A well-known fascia roll is the so-called black roll.
Before you start doing the fascia roll exercises, you should be thorough, as with any training session warm upto prevent injuries and prepare the body for the impending stress.
With the exercises we start in the upper back and train the role first Trapeziuswhich is responsible for movements of the shoulder blade.
For the first exercise, place the fascia roll on the floor and sit on it. Then roll yourself down until the roll is at the level of the upper back, the shoulder blades. Now you can repeat the rolling up and down on the upper back as often as you like, as long as the body tension can be maintained.
During the execution, there may be "knocks and cracking noises" which are neither dangerous nor inconvenient. Rather, they are a sign that tension is settling and the glued fasciae are loosened again (see also: Adhesion of the connective tissue).
A lower back exercise works similarly to the upper back exercise, except that the roll is now used in the lumbar region. So that you don't roll directly on bony structures, you should straighten your upper body slightly.When rolling up, the roll is rolled up to the middle of the back and then stopped; when unrolling, the roll is guided just above the buttocks.
In this second exercise, too, you should make sure that your upper body is permanently tense and roll up and down as often as you like.
Rolling out the thigh muscles is particularly useful after an intensive leg workout. For this exercise, sit down on the fascia roller again and begin rolling down the lower end of the gluteus muscle towards the hollow of the knee. The hands are supported laterally on the floor so that the intensity on the role is increased. The leg that is being rolled out should be straight and only in contact with the roll. In addition to the back thigh muscles, the front thigh muscles should also be rolled out.
The starting position is kneeling in front of the fascia roll. Then you go into a kind of forearm support, in which the forearms and the left leg touch the floor. The right leg rests only with the front thigh muscle on the fascia roll. This involves rolling down from the hip to the knee in order to work the entire muscle with the roller.
The calves as well as the thighs are part of a good leg workout. Therefore you should not forget this muscle group when training with the fascia roller. Sitting on the floor, the fascia roll is placed under a calf, just below the hollow of the knee. Then you support yourself lightly on the ground with your hands so that your buttocks are in the air. Now you can roll from the hollow of your knee to just over the Achilles tendon and repeat this process as often as you like.
For more information, see: Fascia training
Actually, all muscle groups of the entire human body can be worked with the fascia roller. Exceptions are the deeper muscles, which unfortunately cannot be reached with the roller. In order to control these muscles in a targeted manner, further aids are required.
In the area of the upper body, the roller can be used very well for the neck, shoulder and back muscles in the upper area. The main focus is on the deltoid, trapezius and rhomboid muscles.
When rolling out the upper and lower arms, you can also use a smaller, thinner fascia roll if necessary. In the upper arm, mainly the biceps and triceps, in the forearm, the muscles that stretch the hand, bend the forearm, and the muscles that stretch and bend the fingers are affected by fascia training.
The lateral back muscles can also be worked on with the fascia roll and contain the following muscles: In addition to the broad back muscle, which makes up the main part of these muscles, the fasciae of the small round muscle and the large round muscle are loosened by rolling out and relieved of tension. The lower back can also be worked on with the fascia roller. The treatment primarily addresses the back extensor.
In the legs, a fascia roller is mainly used to loosen stuck fascia in the front and back thigh muscles and in the calf muscles. In addition to the division into the various muscle groups, the areas of application can also be categorized otherwise.
Fascia training with a roller, a ball or a "bone" (a roller consisting of two balls) can be used on the one hand for regeneration after a training session, in order to free sticky fasciae, relieve tension and remove the lymphatic fluid.
Often, back pain or other pain in the body arises from sticky fascia and pinched nerve fibers. Rolling out with the fascia roller helps to release this tension and can thus alleviate the pain and contribute to a relaxed everyday life.
Relaxed fasciae can be achieved through regular use of the fascia roller, which improves the mobility and elasticity of the fascia, and thus also of the joints and limbs. In addition to the many rehabilitation effects that a fascia roll brings with it, the training effect that can be achieved with a fascia roll should not be ignored. Through the different positions when rolling out the individual muscles, you train your posture and improve your ability to balance and your sense of balance.