{"id":4506,"date":"2022-03-06T21:34:24","date_gmt":"2022-03-06T18:34:24","guid":{"rendered":"https:\/\/firmafitness.ee\/foam-roll-massage\/"},"modified":"2022-03-06T21:34:24","modified_gmt":"2022-03-06T18:34:24","slug":"foam-roll-massage","status":"publish","type":"post","link":"https:\/\/firmafitness.ee\/en\/foam-roll-massage\/","title":{"rendered":"Foam roll &amp; massage"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">In the following blog post I&#8217;ll explain what can be done with a <\/span><a href=\"https:\/\/firmafitness.ee\/toode\/blackroll-massaazirull\/\"><i><span style=\"font-weight: 400;\">foam roller<\/span><\/i><\/a><span style=\"font-weight: 400;\">(also known as roller). This type of massage is perfect for an office worker whose working day is spent mostly in a sitting position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below, I will write more about the the<\/span> <i><span style=\"font-weight: 400;\">roller<\/span><\/i>, its usefulness, and I will also add <span style=\"font-weight: 400;\">a video of back rolling<\/span>, which office people could try.<\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several ways to take care of your muscles, for example, alternating between hot and cold water in the shower, going to the sauna, eating a balanced diet and getting enough sleep. Also, massaging your muscles is one of the best things you can do for yourself, as regular maintenance of your muscles relieves tension.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">So that you don&#8217;t have to visit a masseu<\/span>r or physiotherapist every day, there is a great tool &#8211; a <i><span style=\"font-weight: 400;\">foam roller<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><b>What is <\/b><a href=\"https:\/\/firmafitness.ee\/toode\/blackroll-massaazirull\/\"><b><i>foam roller<\/i><\/b><\/a><b>?<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">Foam roller<\/span><\/i><span style=\"font-weight: 400;\"> is a hard roller that can be used for self-massage.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><b>What happens during rolling?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">During rolling, tense muscles are released. With the help of your own body weight or with the help of the weight of a body part, a specific area is rolled for about 30-60 seconds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can roll lying down, sitting or standing (for example, against a wall).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the massage, you will definitely find your trigger points (hard spots in the muscles). Anyone who has had trigger point therapy knows how painful these points can be.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Long story short: during self-massage find your mildly painful areas, for example, in the shoulder and neck area and on the back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><b>Why should you use <\/b><b><i>foam roller<\/i><\/b><b>?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">With rolling, you release your muscles from tension &#8211; it also has a positive effect on the nervous system.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Positive effects of rolling:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">increasing well-being<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">the joint mobility improves due to the reduction of muscle tension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">gets the blood moving in the rolled area<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><b>Who should<\/b> <b>use<\/b><b><i>foam roller<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Everyone wins from<\/span> <span style=\"font-weight: 400;\">using<\/span><i><span style=\"font-weight: 400;\">foam roller<\/span><\/i>. <i><span style=\"font-weight: 400;\">Foam roller<\/span><\/i><span style=\"font-weight: 400;\">is being used by physiotherapists in their daily work and also by top athletes in their training. The roller can be used by everyone &#8211; from non-athletes to elite athletes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can roll every day &#8211; whether it&#8217;s a training day or a non-training day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><b>Who does not<\/b> <b>benefit from<\/b> <b><i>foam roller<\/i><\/b> ?<\/p>\n<p><span style=\"font-weight: 400;\">People who have particularly high muscle tension or who have limited range of motion in some joints should consult a physiotherapist. <\/span><i><span style=\"font-weight: 400;\">Foam roller<\/span><\/i><span style=\"font-weight: 400;\"> does not replace the physiotherapist.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><b>Are there risks?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Risk factors occur only when performing the exercise. When rolling, it is necessary to keep the correct posture and the area to be rolled well free.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pain in the muscles should not be too intense. There are rollers with different degrees of strength &#8211; in case of strong muscle tension, use a softer roller.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the video below I show hot to roll your back. This is a great way to get rid of back pain and tension. It also helps bring the upper body back from a forward-rotated position to an upright position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is important to keep the back free and let the roll come into the muscles. If rolling is painful, you can also simply lie on the roll.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <\/span><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=cKYuRhYr9rE\"><span style=\"font-weight: 400;\">https:\/\/www.youtube.com\/watch?v=cKYuRhYr9rE<\/span><\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In the following blog post I&#8217;ll explain what can be done with a foam roller(also known as roller). This type of massage is perfect for an office worker whose working day is spent mostly in a sitting position. Below, I will write more about the the roller, its usefulness, and I will also add a [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":4165,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[],"class_list":["post-4506","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Foam roll &amp; massage - FirmaFitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/firmafitness.ee\/en\/foam-roll-massage\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foam roll &amp; massage - FirmaFitness\" \/>\n<meta property=\"og:description\" content=\"In the following blog post I&#8217;ll explain what can be done with a foam roller(also known as roller). 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