How to Use a Massage Roller Stick: Practical Tips and List of Benefits
Using a massage roller stick is very beneficial for athletes and working people alike. It is designed for both shallow and deep tissue massage and is sure to get the blood in your muscles flowing as well as kick-start your lymphatic system. As a result, you will feel more relaxed and avoid muscle soreness.
The list of benefits is very long, and I will discuss it in detail later on. Besides, I will teach you how to use a massage roller stick on your own and eliminate the need to visit physiotherapists. If you use it the right way, the massage roller stick will help you revitalize after your running sessions, fitness training or merely a long ride in your car.
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- Why Should You Buy a Massage Roller Stick?
- The List of Benefits of Using a Massage Roller Stick
- How to Use the Massage Roll Stick
- Extra Tips on How to Use the Massage Roll Stick
Why Should You Buy a Massage Roller Stick?
Besides the already stated, massage roller sticks are highly practical, versatile and durable. You will rarely find such a powerful massage device in such a small package. It is usually up to 20 inches long, a few inches thick and rather light. As a result, you can take the stick wherever you go. It fits almost every bag or suitcases, but you can also easily find it a place at your office or in your car.
Unlike foam rollers, massage roller sticks can be used to massage both yourself and someone else. They are convenient as they allow you to target the sore area more precisely than foam rollers do. It can be used while laying down or sitting, but also while standing or even kneeling.
Finally, electric massagers can break down, foam rollers can compress or damage after some time, while massage roller sticks can last you a lifetime. Plus, unlike most other massage devices, massage sticks can be washed after every use keeping you safe from skin irritation.
The List of Benefits of Using a Massage Roller Stick
Stretches Your Muscles
Using the massage roller stick right before or after your workout can replace your stretching session. The roller stretches your muscle fibers, ligaments and tendons thus eliminating tightness and helping increase your flexibility.
Improves Blood Circulation
The rolling movements and the pressure you apply create a suction in your veins resulting in better blood circulation. Fresh blood that is drawn in brings more oxygen and nutrients revitalizing the body part you are massaging and providing you with more energy.
Reduces Pain and Soreness
The small diameter of the rolling stick allows you to target the painful area or the knots that trouble you more precisely. The rolling movements relieve pain and reduce soreness quite successfully.
Helps Conserve Energy
If you train regularly, you know how valuable energy is. Most of us warm up our body by doing light exercise, but that too wastes our energy and increases the risk of breaking down our muscles to compensate for it. Massage roll stick gives you the opportunity to warm up your muscles and release the glucose into the blood without risking damaging your muscle tissue.
Reduces the Risk of Injuries
If you start to exercise without warming your muscles first, the risk of injury becomes much higher. Warm muscles, much like a rubber band, bend and stretch more easily.
Improves Muscle Growth and Speeds up The Muscle Recovery
Your muscles require glycogen to repair themselves or grow. Better circulation, as I already mentioned, provides your muscles with more nutrients including the precious glycogen. After the exercise session, your muscles become tight, and the blood flow restricted- this is where the message roll stick can help.
Extra Tip: You can also include a nutrient-rich drink about half an hour before the massage to maximize its effects.
Helps Remove Lactic Acid
Lactic acid is the main culprit for post-exercise muscle inflammation and soreness. If you use the massage stick to roll out the affected muscles after you finish exercising you will speed up the lactic acid removal and send it to your liver where it will become transformed into glucose.
Helps Break Down Soft Tissue Adhesion
Intense training, among other causes, can result in the development of adhesions. When that happens, your muscle, fascia, and other tissues stick together. Rolling massage can help alleviate this condition.
Improves Your Mood
You cannot feel good if something hurts you or when you are under too much stress. Luckily, all kinds of massages can help reduce aches and pain as well as relieve stress, and the roll stick massage is no exception. Therefore, there is a direct link between your good mood and the use of massage roll stick.
How to Use the Massage Roll Stick
If you have no previous experience with massaging, you should first consult an expert. In general, massage roll stick is not difficult to use as it is designed to be a self-help massage tool. Try to respect your body and apply only as much pressure as it feels comfortable. If you experience pain or discomfort, simply reduce pressure and everything should be fine.
The amount of pressure and the type of movement you need to apply depends on the part of the body you are massaging as well. For this reason, I have designed a detailed guide that will lead you through every aspect of massage with a rolling stick.
Sit or stand up. Gently press the muscle roller stick to the front of your thighs. Slowly roll the massage stick up and down. You can adjust the amount of pressure as well as tempo according to your personal needs and preferences. Depending on the length of your stick you can massage both thighs at once or separately but do not forget to massage the sides as well.
Crouch or find a suitable position in which you can comfortably reach the back of your thighs. Position the muscle roller stick to apply some pressure and roll it from your buttocks towards the back of your knees. Do this at your own speed; it should feel pleasant and relaxing.
You can either sit or stand up for massaging your calves. The rolling stick should be used for the back of your calves as well as the sides. Roll the stick at your own pace; apply the comfortable amount of pressure and the massage will not only loosen up your muscles but relax your legs as well.
Sit down, position your feet on a mat (or a rug) and place the massage roll stick underneath them. Roll the stick with your feet. This massage is especially pleasant after a long walk as it quickly loosens up your soles. If you have experienced the benefits of reflexology, you will surely appreciate this massage as well.
Sooner or later we all experience tension or pain in our lumbar area. It can be very debilitating leaving us incapable of leading a normal life and tending to our daily obligations. The massage roller stick is an excellent tool in such a situation as it is ideal for massaging the lumbar region.
You can sit or stand up; position the stick onto the lower back. Gently and slowly roll it up and down your lumbar spine. There is no need for speed or pressure when it comes to this region as it is highly sensitive, so make sure you are as comfortable as you can be.
Back and trapezius muscles
Massage roller stick is a great tool for a back rub as well. In fact, you can massage both your back and trapezius muscles. If you do not feel comfortable massaging yourself, ask someone else (experienced) to do it for you. As with the lumbar region, you should go slow and apply little pressure.
Extra Tips on How to Use the Massage Roll Stick
I hope that you are already familiar with our massaging tips for beginners as they are the basis for a good massage. For the most beneficial roller stick massage, make sure you read the following tips as well:
Choose the appropriate massage roller stick
The stick you use should suit not only your needs but also your level of advancement. Beginners and people with a sedentary lifestyle should opt for the softer, low-density version while active people or advanced professionals should choose a firm roller stick. Firmer massage roller stick penetrates deeper into the muscle tissue.
Relax your muscles
It would be best if you relaxed your muscles prior to massaging them with the roller stick as that allows the massager to penetrate your muscles more intensely.
Do not use it over thick clothing
Using the roller over the thick clothing reduces its effect on your muscles. It is best to apply the massage directly on your skin or at least through very light clothing.
Apply the massage frequently rather than intensely
There is no need to break your muscles as that is not the right way to stretch them or increase their mobility. In fact, it is a sure way to hurt your muscles. Instead, reduce the strength you apply and increase the frequency of the massages.
Use the massage roller stick before and after your exercising sessions
The massage roller stick can help you warm up your muscles for the activity but also help them recover afterward. Therefore, spend at least 30 seconds to massage each part of your body both prior and after your workout. Pay particular attention to the sorest parts of your body, especially after the training, as that will help speed up your recovery and prevent future injuries.
Apply the massage at least a few times a day
Even if you do not work out regularly, or at all, massages are highly beneficial for you, maybe even more so. People who have a sedentary lifestyle or spend a lot of time sitting in front of a computer during work time should use the massage roller every couple of hours. The roller will get the blood flowing and feed your muscles diminishing the ill effects of such a lifestyle.
I hope that you feel encouraged to try out the massage roller stick. If you are too passive for that you can always get the best massage chair and enjoy yourself without lifting a finger!