Rollpilates
Faculty of Sports Studies Masaryk University
Mgr. Renáta Vychodilová; PaedDr. Hana Vrtělová; Mgr. Alena Pokorná, Ph.D.
Faculty of Sports Studies Masaryk University
Mgr. Renáta Vychodilová; PaedDr. Hana Vrtělová; Mgr. Alena Pokorná, Ph.D.
Fascial Massage
Rolling with foam rollers is a kind of massage, when you roll over various areas of your body using our bodyweight, which brings the connective tissue and muscular release (self-myofascial release). Rolling means slow and fluent multi-directional motions. You should stay for 20-30 seconds in tight or painful areas, letting your bodyweight work, or change the position to increase the press slightly and should rotate a bit in a sore area. In the beginning you can feel the massage in some areas a bit painful. You should learn to listen to your body to distinguish if the pain is sharp and dart. This kind of pain needs medical treatment. The massage helps if the pain signalizes tissue stiffness. This kind of pain finally disappears if you perform massage in the long term. The massage of the whole body is time consuming, but you can focus on one or two smaller areas of the body, which are stiffed more, after each workout. Remember to breathe regularly as performing the massage, do NOT hold breath. You can use any roller, they differ in their length and firmness. If possible, choose a less firm roller first and gradually adapt for firmer ones and the ones with a coarsen surface.
| Precision Points | Do NOT use the self-myofascial massage every day, 2-3 times a week is appropriate. The changes in the tissues are based on the production of collagen, which is subordinate to biochemical principles. One of them is a 1-2 day rest phase after massage. If you roll every day, the tissue is not given a sufficient time and chance to release, rehydrate and remodel. Be persistent instead, the changes come after six months – two years of a regular and constant exertion. |
| Purposes | relaxed, hydrated and correctly modelled soft tissue enables smooth glides of all body organs and structures. Rolling is one of the methods, which can help as a prevention of injuries in the locomotory system. It also accelerates the healing process after injury and return to a healthy and fully functional organism. |
1 1 Foot massage
2 2 Calf massage
3 3 Shin and peroneal massage
4 4 Back and outer thigh massage
5 5 Front and inner thigh massage
6 6 Buttock massage
7 7 Back massage
8 8 Torso, arm and neck massage
Foot massage
| Action | Place one foot on the roller (photo 1) and roll over the foot. Because of the size, the foot massage is better to perform with a small ball. Start pushing the heel into the ball (photo 2) and then roll forward toward particular toes separately (photo 3-4) and back. As rolling, you can stop in a tender place, letting your bodyweight work, or move the foot over the roller to the sides with the heel on the ground (photo 5) or slightly off. |
photo 1
place one foot on the roller
photo 2
start pushing the heel into the ball
photo 3
roll forward toward particular toes separately and back
photo 4
roll forward toward particular toes separately and back
photo 5
as rolling, you can stop in a tender place, letting your bodyweight work, or move the foot over the roller to the sides with the heel on the ground (photo 5) or slightly off
Calf massage
| Action | Sit with the legs positioned on top of the roller parallel or crossed (photo 6) and roll slowly. You can increase the press, if sitting off the ground, the legs parallel (photo 7) or crossed (photo 8). The easier position is to sit with one leg other roller and the other bent with the foot on the ground. Stay in areas of tightness and rotate at ankle (photo 9) or move the calf over the roller to the sides and multi-directionally (photo 10-12). |
photo 6
sit with the legs positioned on top of the roller parallel or crossed and roll slowly
photo 7
you can increase the press, if sitting off the ground, the legs parallel
photo 8
you can increase the press, if sitting off the ground, the legs crossed
photo 9
stay in areas of tightness and rotate at ankle
photo 10
move the calf over the roller to the sides and multi-directionally
photo 11
move the calf over the roller to the sides and multi-directionally
photo 12
move the calf over the roller to the sides and multi-directionally
shin and peroneal massage
| Action | Position your shins on top of the roller (photo 13) and use the weight of your body to slowly roll back and forth over it. The easier position is to kneel down, one shin on the roller (photo 14). Then sit and place the peroneal area on the roller, roll the peroneal area over the roller multi-directionally (photo 15). |
photo 13
position your shins on top of the roller
photo 14
the easier position is to kneel down, one shin on the roller
photo 15
sit and place the peroneal area on the roller, roll the peroneal area over the roller multi-directionally
back and outer thigh massage
| Action | Sit with the thighs on the roller (photo 16) and slowly roll back and forth over it. The back thigh is a big area, so divide it into two halves and roll the area near the knee joint first and then roll the upper area. The outer thigh is a problematic and highly stiff, painful area in most people. Divide this area into two parts too and focus on the lower (more painful) area first, then continue rolling the upper area (photo 17). Roll really slowly, stay longer and use multi-directional motions. |
photo 16
sit with the thighs on the roller and slowly roll back and forth over it
photo 17
divide this area into two parts too and focus on the lower (more painful) area first, then continue rolling the upper area
front and inner thigh massage
| Action | Position yourself on top of the roller with the quadriceps on it (photo 18) and slowly roll back and forth over it. The area is big, so divide it into two parts and roll over the lower area, then the upper one. The easier position is with one leg bent and positioned on the ground (photo 19). Next place the roller under the inner area of the thigh (photo 20) and roll near the knee first and closer to the hip later. |
photo 18
position yourself on top of the roller with the quadriceps on it and slowly roll back and forth over it
photo 19
the easier position is with one leg bent and positioned on the ground
photo 20
place the roller under the inner area of the thigh and roll near the knee first and closer to the hip later.
buttock massage
| Action | Sit on top of the roller (photo 21). You can cross your legs to increase the press, if necessary (photo 22). Here you can find another problematic zone – the deep rotators of the hip joints placed in the pelvic floor – it is more effective to massage it with a small ball (photo 23). The motions should be tiny. The firmer the ball is, the deeper it works. |
photo 21
sit on top of the roller
photo 22
you can cross your legs to increase the press, if necessary
photo 23
here you can find another problematic zone – the deep rotators of the hip joints placed in the pelvic floor – it is more effective to massage it with a small ball
Back massage
| Action | Sit with the roller positioned just above the low back (photo 24), roll the low area of the back forth and back over it, and to the sides (photo 25-26). Next roll the upper area of the back (photo 27). The easier position is with the arms folded over your chest (photo 28). |
photo 24
sit with the roller positioned just above the low back
photo 25
roll the low area of the back forth and back over it, and to the sides
photo 26
roll the low area of the back forth and back over it, and to the sides
photo 27
roll the upper area of the back
photo 28
the easier position is with the arms folded over your chest
Torso, arm and neck massage
| Action | Lie on the side on the roller and roll the side of your torso as far as the armpits (photo 29). Place the roller under the arm and its back area (photo 30). Lie on the stomach with the roller under the arm and roll the front area of the arm (photo 31). Lie on your back, the roller under the neck (photo 32) and slowly turn your head to the sides (photo 33-34), and use small multi-directional motions. The area of the shoulder can be massaged with a small ball (photo 35-36). |
photo 29
lie on the side on the roller and roll the side of your torso as far as the armpits
photo 30
place the roller under the arm and its back area
photo 31
lie on the stomach with the roller under the arm and roll the front area of the arm
photo 32
lie on your back, the roller under the neck
photo 33
slowly turn your head to the sides, and use small multi-directional motions
photo 34
otáčejte pomalu hlavu do stran a provádějte pohyby malého rozsahu pod různými úhly
photo 35
the area of the shoulder can be massaged with a small ball
photo 36
the area of the shoulder can be massaged with a small ball
Mgr. Renáta Vychodilová |
PaedDr. Hana Vrtělová, Mgr. Alena Pokorná, Ph.D. |
CUS, Fakulta sportovních studií Masarykovy univerzity |
Návrat na úvodní stránku webu, přístupnost |
PaedDr. Hana Vrtělová, Mgr. Alena Pokorná, Ph.D. |
CUS, Fakulta sportovních studií Masarykovy univerzity |
Návrat na úvodní stránku webu, přístupnost |
| Technická spolupráce:
| Servisní středisko pro e-learning na MU
| Fakulta informatiky Masarykovy univerzity, 2016
| Servisní středisko pro e-learning na MU
| Fakulta informatiky Masarykovy univerzity, 2016