Myofascial release: 7 massage roll rescue exercises to relax your legs

If you overloaded your legs with constant training, you feel that the muscles have become “wooden” or, even worse, constantly hurt, myofascial release will help you. A set of exercises for relaxing the muscles of the legs is shown by Anna Kuprina, a rehabilitation trainer at the sports recovery center

LabRehab

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Myofascial release - a way to relax muscle clogged under the influence of loads. During fascia training - the connective tissues that cover the muscles and tendons - stick together, which can lead to pain, impaired biomechanics of movement and injuries. Myofascial release helps reduce pain and restore muscle.

We recommend everyone to master these simple exercises - and perform them after every running, strength and any other workout. You see, life will change.

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Kirill Skom

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Kirill Skom

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Kirill Skom

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Kirill Skom

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Cyril Skom

  1. Starting position - standing. Place the ball under the midfoot.
  2. Roll the ball in the middle, then on the inside and outside of the foot - for 20 seconds in each direction on each foot.

Important! Stop and push on all the trigger points (places where you feel pain) when you roll the ball.

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Kirill Skom

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Kirill Skom

  1. Sit on the floor. Put one leg on the roll, crossing the other over it.
  2. Perform swinging movements back and forth, while at the same time turning the leg, which you relax, from side to side, creating pressure on it with a roll.
  3. If you feel the trigger point, increase the pressure.

  4. Perform an exercise on the calf muscles of both legs for 30 seconds.

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Cyril Skom

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Kirill Skom

  1. Sit on the mat and place the roll under the back of the thigh, just above the patella.
  2. Leaning on your hands, roll longitudinally forward to the area under the knee and back to the podagranic fold for 30 seconds.
  3. To enhance the effect, you can swing your foot from side to side during rental.
  4. Repeat the exercise on the other leg.

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Kirill Skom

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Kirill Skom

  1. Lie on belly, place the roll under the front of the thigh. Lean on your forearms.
  2. Move the body forward and backward so that the roll rolls from the beginning of the thigh to the knee. Gently sway from side to side for 30 seconds.
  3. To relax the trigger, linger on it and bend your leg at the knee.

  4. Straighten your leg. Hold on.
  5. Repeat on the other leg.

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Kirill Skom

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Kirill Skom

  1. Place the roll under the inner thigh. Lie on your forearms.

  2. Move the roll to the groin, stopping at the trigger points.
  3. To relax the trigger, straighten your leg and hold for a few seconds.
  4. Repeat on the other leg.

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Kirill Skom

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Kirill Skom

  1. Lie on right side, put the roll under the thigh.
  2. Place your left foot on top, slightly in front, to touch the foot of the floor.

  3. Roll the roll along the side of the thigh for 30 seconds.
  4. Change the side.

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Kirill Skom

Myofascial release: 7 massage roll rescue exercises to relax your legs

Photo: Kirill Skom

  1. Sit on a roll and transfer all the weight to your right buttock.
  2. Bend the left leg at the knee and place it on the right.
  3. Roll the roller back and forth along the buttock to find the trigger points.

    Hold on to them.

  4. Repeat on the other buttock.

This exercise can be performed with the ball - it will help to better massage the tissues.

Thank LabRehab Sports Recovery Center for help in organizing and conducting the shooting.

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