Back roller: juniper, massage, sports, orthopedic, Japanese, cylindrical fitness roller

The back cushion is gaining popularity. But this is absolutely not new. They used it even in ancient times, putting it under the armpits, back, neck during periods of rest. You need to know how to lie on it correctly in order to get the maximum benefit and pleasure.

Fillers

Fillers in rollers are of great importance. Modern products are produced with fillers that have hypoallergenic qualities. They are the most practical and have healing properties.

Based on practical application, the polyurethane foam roller is easy to clean. Husk and polyester do not tolerate moisture very well - such a roller needs additional pillowcases.

Regarding the shape, there are no differences, they have a standard shape and differ only in size: width and height.

What are back cushions for?

The back cushion (as it will be said below to lie on it) is considered a unique and versatile pillow. Poor sleep, fatigue after sleep, pain in the vertebral part of the back occur mainly due to uncomfortable (high) pillows.

They keep the thoracic spine in good shape, and the chin is relaxed. It is this position in a dream that is considered incorrect. There are pains, migraines appear, osteochondrosis develops.

Benefits of using a roller:

How to lie on a posture correction cushion

The back cushion is also used for posture correction. When a person does not slouch, he looks slimmer. You need to know how to lie on it correctly in order to achieve maximum results.

To begin with, the roller is located in the lumbar region. After performing the stretching exercise, it moves a few centimeters higher, is located in the region of the shoulder blades, which helps to lift the chest and correct posture.

Indications for roller exercises

A roller for the back, how to lie on it and do exercises, experts tell. Specially designed gymnastics has a positive effect on the condition of the spine and strengthens the back muscles. To perform a set of exercises, you do not need any devices, and the effect is recognized as after the use of physiotherapy or spinal traction.

But it should be remembered that gymnastics is not aimed at curing serious problems of bones and discs, but at the functional normalization of the spine.

1. Helps to improve posture.
2. Pain syndrome decreases, discomfort in the back area disappears.
3. Excess fat deposits are removed from the lumbar region.
4. The elasticity of the muscles increases, they are strengthened.
5. To strengthen the chest and straighten the posture (when moving the roller).
6. Effective in violation of the natural position of the axis of support.

Exercises are not absolutely harmless, therefore, strict compliance with the rules of execution is necessary. The technique is simple, but it affects the spine. Failure to follow the recommendations or contraindications can aggravate the situation and lead to quite dangerous complications. It is not recommended to start gymnastics yourself, without examination by a specialist and its appointment.

Contraindications

As with other procedures and gymnastics, these classes have a number of contraindications.

These include:

Roller for the back: how to lie on it and perform a set of exercises are consulted by a specialist.

This is important because they can cause some negative reactions. Dizziness, headache, acute back pain, blackouts, nausea, fainting may occur.

They can occur as a result of several reasons:

1. Violation of the rules for performing exercises.
2. Individual characteristics of the organism.
3. Unaccounted for contraindications.

When such syndromes appear, it is necessary to stop performing a set of exercises and rest for a few minutes. Then carefully stand up. Take an anesthetic if necessary. After the disappearance of symptoms, do not perform exercises without a specialized consultation to identify the causes of discomfort and complications.

Japanese exercise for weight loss

The method was developed by the Japanese doctor Fukutsuji. After many years of research, he came to the conclusion: a violation of the natural processes and balance in the body causes the wrong location of the pelvic bones, ribs. All this leads to a curvature of posture, bulging of the abdomen, back pain, etc.

The doctor has developed a method of static stretching, which is mainly aimed at restoring the full functioning of the spine, straightening the shoulders, straightening the posture. Due to the fact that gymnastics is aimed at restoring normal circulatory processes, it has another positive effect - it promotes weight loss, especially in the lumbar region.

With regular use, the correct position of the internal organs is also restored, the skin is tightened, the waist becomes slimmer, the body lines are correct. It is best to exercise in the evening, ideally before bed. The body recovers well overnight, the muscles stop hurting.

With constant execution, the following results are achieved:

• the volume in the waist area decreases;
• shoulders are straightened;
• the pelvic bones are in the correct position;
• the chest is tightened;
• the spine is extended.

Correct exercise technique:

1. Practice on a hard surface.
2. Prepare a roller.
3. Follow the sequence of actions: take a “sitting” position, lower limbs should be straight, put a roller under your back in the navel (this is important). Lie down smoothly on the roller, check the correct location of it under the lower back (draw a conditional line down from the navel, if the finger touched the middle of the roller - it is located correctly).
4. The lower limbs are located on the line of the shoulders, the thumbs are brought together. They must be in contact with each other. The effect of "clubfoot bear". Actually it's not easy. If it doesn’t work, secure your thumbs with some kind of device, such as an elastic band.
5. Place your hands with your palms to your face, connect your little fingers and gently bring your hands behind your head.
6. The position is not very comfortable, but this is how the spine is stretched, and the pelvic bones and ribs become in the correct physiological position.
7. The initial run takes about 3 minutes. Then the duration increases to 7 minutes.

Examples of a set of exercises for stretching

Exercises aimed at stretching the muscles of the back:

A set of exercises: raising the tone

To improve the process of blood circulation in the pelvic area, eliminate pain, to increase the tone of internal organs The following exercise is recommended:

It must be remembered that the roller should be rolled very slowly. With fast rotational movements, it will not only not be beneficial, but can be harmful.

A set of exercises: relaxation and improvement of posture

For general relaxation and relaxation of the shoulders, relieving leg fatigue, normalizing blood flow and lymph movement developed a set of exercises:

How to use a roller for osteochondrosis

The roller for the back, its thickness for osteochondrosis of the neck and lower back is selected based on the distance from the body to the mattress. By measuring the distance, the appropriate size is selected.

If the roller is made from a towel, it is twisted to the required thickness and looks like an orthopedic one. For pain in the lumbar region, lie on it, placing it under the lower back and under the knees. To keep the lower back relaxed, the legs must be kept higher than the torso.

Roller under the neck contributes to:

• cessation of headaches;
• provides good rest and good sleep;
• prevents curvature of the neck;
• stimulates the normalization of blood circulation in the head.

When the roller is located in the lumbar region:

• muscles relax, fatigue is relieved;
• the feeling of discomfort disappears;
• the tension of the spine is relieved;
• blood circulation processes are normalized.

The use of the roller should not be accompanied by any discomfort, it should not cause pain. Otherwise, it is necessary to abandon this type of roller and choose a different size and required height.

A set of exercises for the back and spine require compliance with all the techniques. Before starting the use of gymnastics, you should consult with a specialist to find out if there are any contraindications. Neglecting the technique of gymnastics can lead to the development of processes that will negatively affect the condition of the spine.

1. Classes include daily performance, with a gradual increase in loads and the duration of the workout.
2. After strengthening the spinal muscles, the press is recommended to form a roller of a larger volume.
3. During the execution of a set of exercises, monitor the correctness of breathing: without overstraining, smoothly inhale and exhale, they should be deep.
4. After the end of gymnastics, it is strictly forbidden to sit down abruptly, not to get up, to carry out other exercises.
5. It is necessary to relax, relax the muscles, smoothly roll over to the side. Lie down for a while. Perform smooth flexion, extension of arms and legs.
6. It is allowed to get up only after a 10-minute rest, while observing a certain sequence of actions: first kneel, linger for a few minutes. Then stretch to your full height.

The exercise roller can be made independently. Take a towel, preferably a hard texture, as it is necessary that the roller is hard.

Tightly roll up the towel with a twisting motion, tie with a rope or secure with an elastic band. In order for the roller to bring maximum benefit, it is necessary to observe the optimal dimensions. The width of the product should be the width of the back. The ideal height is from 10 to 15 cm.

With osteochondrosis, a set of exercises is selected to eliminate pain symptoms, dizziness, numbness of the limbs, and improve blood supply. Depending on the localization of the problem, the doctor selects a special gymnastics complex using a roller.

Standard back exercises include the following:

1. Take a sitting position on a hard surface. Ideally on the floor using a rug.
2. Position the roller behind your back and slowly lower yourself onto it. The roller should be in the navel area. It is easy to check by drawing a conditional line from the navel down.
3. Feet are shoulder-width apart, thumbs together and heels apart.
4. Raise your hands, place your palms to your face, connect the extreme fingers and put them on your head.
5. Stay in this position for 3 to 7 minutes. The duration gradually increases.

Whatever position of the roller is chosen for the back or for the neck, how to lie on it and do the exercise, you need to consult with specialists in order to get maximum pleasure and effect.

Back roller video

Japanese technique for correcting the spine using a back roller:

Miracle roller for posture and back health: