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Czujesz ból wynikający ze zbyt długiego siedzenia przy biurku lub za kierownicą? Niezależnie od tego, czy jesteś spięty po wielu godzinach siedzenia w pracy, czy po ciężkim i wymagającym treningu na siłce, możesz przynieść sobie ulgę, używając rollera.
O ile rolowanie stało się już rytuałem osób trenujących na siłowni, to wiele osób nie do końca wie, jak sobie radzić z tym wynalazkiem. Niektórzy rolują się zbyt mocno, inni pomijają istotne części procesu rolowania, szczególnie gdy się śpieszą – właściwa forma używania tego wynalazku nie jest szeroko zrozumiana. Ten brak wiedzy może uniemożliwić Twoim mięśniom maksymalne wykorzystanie zalet tego ćwiczenia.
CZYM JEST ROLLER?
Roller to wałek wykonany ze specjalnej pianki dzięki, któremu możemy wykonać automasaż. Głównym zadaniem rolowania jest rozluźnienie napięcia mięśniowo-powięziowego. Dzięki tej efektywnej technice, możemy obniżyć nadmierne napięcie mięśniowe (bolesność), które często jest przyczyną różnego rodzaju dolegliwości bólowych. Roller przyspiesza także po treningową regenerację, zwiększa mobilność, wspomaga i podtrzymuje efekty terapii oraz pomaga w prewencji urazów sportowych.
Rolki z pianki stały się na tyle popularne, że znajdziesz je już w praktycznie każdej siłowni. Oczywiście jeżeli chcesz mieć swój własny, prywatny roller nie ma poblemu, aby zakupić go w większości sportowych sklepów oraz online.
KORZYŚCI Z ROLLOWANIA
Roller jest doskonałym narzędziem wspomagającym regenerację mięśni. Dzięki wprowadzeniu automasażu do swojego planu treningowego zwiększysz efekt wykonywanych ćwiczeń, zmniejszysz bóle mięśniowe często występujące po ćwiczeniach, poprawisz elastyczność mięśni, a także ujędrnisz skórę. Dzięki regularnemu zastosowaniu rolki do automasażu zmniejszysz również prawdopodobieństwo wystąpienia urazów sportowych, a jeżeli jesteś w trakcie powrotu do formy, automasaż pomoże Ci w osiągnięciu pełnej sprawności ruchowej.
Korzyści obejmują również:
- Korektę nierównowagi mięśni
- Rozluźnienie mięśni
- Poprawiony zakres ruchu w stawach
- Poprawioną sprawność nerwowo-mięśniową
KTO MOŻE SIĘ ROLOWAĆ?
Rolować może się każdy, bez względu na wiek, płeć czy ilość aktywności fizycznej w jego życiu.
Przeciwwskazania do rolowania są takie jak te do masażu. Zatem rolowaniu nie powinny się poddawać osoby osłabione, w stanach gorączkowych, zmagające się z przewlekłymi chorobami układu oddechowego i układu krążenia. Wykonywanie automasażu wyklucza również występowanie ognisk zapalnych w organizmie.
JAK ROLOWAĆ MIĘŚNIE?
Nie jest to trudna czynność i często zdarza się, że intuicyjnie wiemy, jak poruszać się po wałku. Jednak warto zaznajomić się z podstawową techniką rolowania, zanim do niego przystąpimy:
- Każdą partię ciała należy rolować maksymalnie 3 minuty. W praktyce oznacza to, że po danym mięśniu powinieneś przejechać go około 8 razy w górę i w dół.
- Podczas rolowania pamiętaj o tym, aby pod żadnych pozorem nie wjeżdżać rollerem na stawy, np. kolanowe, czy biodrowe.
- Roluj się powoli, przesuwając się na kolejne sektory mięśnia centymetr po centymetrze.
- Jeśli natrafisz na bardzo bolesne miejsce powinieneś zatrzymać się na nim na kilkanaście sekund. Jeśli ból zacznie ustawać, jest to sygnał, że mięsień puszcza, natomiast jeśli to miejsce zacznie boleć dużo mocniej musisz szybko zmienić punkt ciężkości. Może to oznaczać, że ten punkt spustowy to silnie sklejona powięź z mięśniem i sklejamy ją ze sobą jeszcze bardziej. W takich przypadkach potrzebna jest pomoc wykwalifikowanego fizjoterapeuty, który rozluźni punkty spustowe terapią manualną.
ROLOWANIE MIĘŚNI KROK PO KROKU
- Łydki. Do rolowania łydek należy przyjąć pozycję podporu na dłoniach tyłem. Roller powinno umieścić się dokładnie na mięśniu brzuchatym łydki i wspierając się na dłoniach przesuwać się do przodu i do tyłu. Steruj ciałem na prawo i lewo, tak żeby roller mógł dosięgnąć także mięśni znajdujących się po bokach łydki.
- Mięśnie czworogłowe uda. Połóż się na wałku, tak aby znajdował się tuż nad twoimi kolanami. Następnie przesuwaj się po nim do przodu do momentu aż znajdzie się pod kolcem biodrowym i wróć do pozycji wyjściowej.
- Mięśnie tylnej części uda. Połóż się na wałku i umieść go na mięśniu dwugłowym uda. Wspierając się na dłoniach przesuwaj się do przodu i do tyłu, od dołu podkolanowego do początku mięśnia pośladkowego wielkiego.
- Mięśnie pośladkowe. Aby wymasować mięśnie pośladkowe usiądź pośladkami na rollerze i odpychaj się nogami od maty w przód i w tył. Pamiętaj o tym, żeby od czasu do czasu kierować się raz na lewą stronę raz na prawą, tam gdzie znajdują się mięśnie pośladkowe średnie i małe. Nie bój się także wjeżdżać rollerem nieco wyżej na mięsień biodrowo-lędźwiowy.
- Pasmo biodrowo-piszczelowe. Połóż się bokiem na rollerze, tak żeby znajdował się na twoim biodrze. Wykonuj delikatne ruchy w górę i w dół. Zanim zaczniesz rolowanie, ustaw ciało tak, żeby było pochylone delikatnie do tyłu.
- Mięśnie wewnętrznej strony uda. Połóż się na brzuchu, ugnij jedną nogę i odstaw ją delikatnie do boku. Pod ugięta nogą, na udzie, połóż roller. Masuj przywodziciele przesuwając się na rollerze do przodu i do tyłu.
- Grzbiet. Połóż się na plecach, ugnij nogi w kolanach i umieść roller na swoich grzbiecie, w okolicy łopatek. Przesuwaj się na rollerze, ale nie wjeżdżaj nim na okolice kręgów szyjnych oraz kręgosłupa.
- Mięśnie dolnej części pleców. Żeby wymasować dolną część pleców musisz usiąść na rollerze, tak aby znajdował się on mniej więcej na wysokości bioder. Następnie przesuwaj się po nim, ale pamiętaj o tym, żeby nie masować wystających kręgów, a jedynie mięśnie prostownika kręgosłupa.
- Rozcięgno podeszwowe. Przy masażu stóp najwięcej uwagi poświęć środkowej części stopy. Będziesz do tego potrzebował piłeczki tenisowej albo piłeczki do golfa. Jeśli posiadasz roller z wypustkami to możesz także spróbować masażu wykonywanego za jego pomocą.
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