Definition
Also in this second exercise you should pay attention to a permanent tension in the upper body and roll up and down as often as you like. Especially after an intensive leg workout, rolling out the thigh muscles is a good idea. For this exercise, sit back on the fascial roll and start rolling down at the lower end of the large gluteal muscle towards the hollow of the knee.
The hands are supported laterally on the floor so that the intensity is increased on the roll. The leg that is rolled out should be stretched and only be in contact with the roll. In addition to the back thigh muscles, the front thigh muscles should also be rolled out.
Start position is kneeling in front of the fascial roll. Then go into a kind of forearm support, with the forearms and the left leg touching the floor. The right leg rests on the fascia roll with only the front thigh muscle.
Here you roll down from the hip to the knee to work the entire muscle with the roll. A good leg workout includes the calves as well as the thighs. Therefore, this muscle group should not be forgotten when training with the fascia roll.
Sitting on the floor, the fascial roll is placed under a calf, just below the hollow of the knee. Then, support yourself with your hands slightly on the floor so that your buttocks are hanging in the air. Now you can roll from the hollow of the knee to just above the Achilles tendon and repeat this procedure as often as you like.
Fields of application
With the fascia roll, all muscle groups of the entire human body can be worked on. Exceptions are the deeper lying muscles, which unfortunately cannot be reached so well with the roll. In order to target these muscles, you will need other aids.
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. Especially the deltoid, trapezius and diamond muscles are worked. When rolling out the upper and lower arms, you can also use a smaller, thinner fascial 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 fascial training. The lateral muscles of the back can also be worked with the fascial roll and include the following muscles: In addition to the broad back muscle, which makes up the main part of this musculature, the fasciae of the small round muscle and the large round muscle are released and freed from tension by the rolling out. The lower back can also be worked on with the fascia roller.
In this case, the back extensor in particular is addressed by the treatment. In the legs, a fascia roller is mainly used to loosen stuck fasciae, in the front and rear 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 in other ways.
Fascial training with a roll, a ball or a “bone” (a roll consisting of two balls) can be used on the one hand for regeneration after a training session, to free stuck fasciae, release tensions and transport the lymph fluid away. Back pain or other pains in the body often result from stuck fasciae and trapped nerve fibers. Rolling out with the fascia roller helps to release these tensions and can thus relieve the pain and contribute to a relaxed everyday life.
Relaxed fasciae can be achieved by regular use of the Fascial Roller, which improves the mobility and elasticity of the fasciae, and thus also of the joints and limbs. In addition to the many rehabilitation effects that a fascial roll brings, the training effect achieved with a fascial roll should not be neglected. The different positions in which the individual muscles are rolled out help to train posture and improve your ability and sense of balance.
