Self-help by rolling out – Self myofascial release

Due to the externally generated, sometimes quite painful pressure on the tissue, the water absorption and the gliding ability of the tissue layers – especially between muscles and connective tissue – increases. The tissue is literally squeezed out by the pressure, and as the pressure decreases in the relaxation phase, the tissue refills. The sensors in the fascia that measure the position of the body in space are activated and body perception improves.The rolling out of muscles and fascia is used as warm up before training, but also as cool down after training.

The pleasant feeling after the roll-out makes it easier to take up the sport activity. Injuries are prevented by the increased exchange of substances in the tissue and the improved body perception. The roll-out after exercise stimulates the stressed structures to regenerate more quickly.

The cool down movement is slower and more intensive than the warm up movement. When preparing the tissue by rolling out loosely several times, pain points are detected through concentration and body perception. Even if the area being treated is actually pain-free, pain points are often perceived when rolling out, which disappears over time if the patient treats himself regularly and consistently.

Fascial ball and fascial roll (alternatively Pilates roll, but it is softer and easier to handle) can be used as a cost-effective self-help device for self-treatment of fascial adhesions and muscular trigger points.

10- 15 times loosely, as evenly and harmoniously as possible, roll out the fascia to prepare the tissue
Concentration on perception of the treated areas, feeling of pressure, resistance and pain
Afterwards, work intensively, slowly (1cm/breath) and with pressure on those areas where a feeling of pressure and tension is felt; work into the pain or “wellbeing” until the point becomes softer and feels more comfortable; localization, pressure, speed is regulated by the practitioner himself
Repeat 2-3 times per week for about 15 – 20 minutes
Always start at the fascia of the foot, then continue to work up the body, remaining at the painful points
Rolling out can be done as preparation for training, or as a massage after training to achieve a pleasant tension.
To roll out and work on pain spots, the large or small fascia roller or the fascia ball (punctual and intensive) is used, depending on the area and desired intensity
Variations can be achieved by different starting positions and the hardness of the individual devices. In case of high pain intensity, start with softer rollers and in a standing position, so that the full body weight does not weigh on the areas to be treated.

Starting position: Standing, feet parallel, fascia ball under one foot, possibly Exercise: Preparatory and perceptive rolling out and treatment of the pain areas under the sole of the foot, in the middle, inner and outer area of the foot according to the above diagram: Seat on the mat, Achilles tendon lies on a large or small fascial roll, hands are supported on the mat Exercise: preparatory and perceptive unrolling and treatment of the pain points on the Achilles tendon, central, inner and outer area of the foot according to the above-mentioned schemeInitial position Exercise: preparatory and perceptive unrolling and treatment of the pain points on the calves by rolling back and forth on the roll, centrally, inside and outside according to the above-mentioned scheme: Exercise: Preparatory and perceptive rolling out and treatment of the pain points in the rear thigh area by rolling back and forth on the roller, centrally, inside and outside according to the above-mentioned scheme: Lateral position on the mat, lower leg stretched out, the upper leg is placed on the floor with the foot in front of the lower leg, the large fascial roll is under the hip area Exercise: Rolling out the lateral thigh area from the hip to the knee Alternatively: Standing at the band, roll between pelvis and wall, rolling out the lateral thigh area by small knee bendsStarting position: Sit on the large fascial roll, if necessary one leg underneath to reach the inner and outer areas of the buttocks, hands supported Exercise: Rolling out and working on the pain areas of the buttocks by moving back and forth on the roll, in the middle, inside and outside by shifting weight to one side according to the above diagram To increase the intensity, you can also sit on the fascia ball.Starting position: Sit on the mat in front of the roll, large fascia roll is below the lumbar region Exercise: Roll out and work on the large dorsal fascia by moving backwards and forwards over the roll, hands resting on the floor behind the roll, roll out according to the above diagram Alternatively: Stand on the wall, roll between lower back and wall, roll out the lumbar area by small knee bendsStarting position: Sit on the mat, large fascia roll lies under the thoracic vertebrae, hands crossed behind the head Exercise performance: Roll out and work the thoracic vertebrae up to the lower neck area by moving backwards and forwards over the roll according to the above-mentioned scheme Alternative Stand on the wall, roll between lower back and wall, roll out the thoracic vertebral area by small knee bendsStarting position: Sit on the mat, large fascial roll lies under the neck, hands lie sideways next to the body, legs are set up Exercise version a: Roll out and work the base of the skull by rolling the head sideways according to the above-mentioned scheme Exercise version b: Unrolling and working the base of the skull by moving the head back and forth according to the above-mentioned scheme Alternative: Standing on the wall, roll or ball is between the neck and the wall, unrolling the base of the skull by small lateral rolling movements of the head Caution: If the sensitivity of the neck area is increased or the tendency to headache is increased, start these exercises very carefully and increase the dosage if the pain tolerance is improved