Are you interested in staying fit and living an active lifestyle? Maybe you sit all day at work and have aches and pains as a result. Then you’ll certainly need to consider a yoga roller, along with some other activities.
If so, you may have considered doing yoga or you actively use it as part of a normal exercise routine — a yogi, as regulars are often referred to.
Comparison Chart
In fact, the 2016 Yoga in America Study found that 36.7 million Americans take part in yoga. It’s staggering growth when you consider that there were 20.4 million participants in 2012. That’s almost 80 percent more participants in four years!
Besides helping to improve a yogi’s physical fitness and health, yoga also helps relieve stress and increase flexibility. While there are many benefits of yoga, you can enhance these through the use of a foam roller.
But how do rollers do this and why should you incorporate one into your regular routine? They are great stretching tools that have a place in almost anyone’s regular fitness routine.
Benefits of Yoga Rolling
There are a number of reasons why you might want to consider a yoga roll. Here are just a few of the most important ones.
#1: Improve Core Strength with a Foam Roller
Yoga (and also pilates) help improve your core strength by using different body positions and deep breathing exercises.
But using a yoga roller helps strengthen your core in ways you may not have considered.
When placed underneath the length of your spine, you can challenge yourself to lift your arms and legs in different time intervals and hold the position to strengthen your core.
One form of a plank in yoga can also be done with a roller. You place both hands on the ground while you arch your body into an inverted-V shape with both feet on the ground and hold it.
With a roller, take both hands on the ground and the top of your feet on the roller in that inverted-V position, you can roll it towards your hands to close the V and re-open it. (And repeat in a set, of course.)
Comparison Chart
321 STRONG 758576546933ALIFFBA Foam Roller, Medium Density Deep Tissue Massager for Muscle Massage and Myofascial Trigger Point Release, with 4K eBook, Aqua
#2: Better Balance through Foam Rolling
A muscle roller can help improve your balance through a unique exercise that you can do with some practice.
With the roller underneath you and nearby a wall (at least to start), place your feet on the roller and hold the pose.
The roller, of course, can come out from underneath you if you are not careful.
Remember to always practice your exercise routines safely. Use a spotter or a partner as needed and don’t be afraid to ease into it.
You are much better off taking it slowly than risking an unnecessary injury and the recovery that follows.
When you are able to hold different poses on the roller, this helps give you better balance while also strengthening your core.
#3: Refine Your Yoga Form with a Foam Roller
Your body alignment and breathing are arguably the two most important aspects of an effective yoga exercise regimen.
You can increase your body’s alignment through the assistance of a yoga roller.
For instance, arm balances are often some of the most challenging aspects of yoga. The roller can be used to help support your body during these exercises and help you progress to more challenging poses.
A roller’s support as you attempt more advanced yoga moves will also allow you to focus on proper breathing techniques.
#4: Enhance Flexibility with a Yoga Roller
As we get older, some people believe that becoming less flexible cannot be avoided.
However, this just isn’t the case.
Stretching regularly can help you improve your flexibility despite Father Time.
Yoga incorporates many different stretches — whether it’s shavasana, tadasana or others.
Using a yoga roller in your routine serves as a meaningful tool to help address some of the flexibility concerns that come with aging.
“It helps stiff muscles relax and breaks down scar tissue and improves your range of motion,” said Mike Robertson, M.S., C.S.C.S., co-owner of Indianapolis Fitness and Sports Training, as quoted in Men’s Health.
The benefits of increasing your flexibility don’t stop at just being able to stretch your muscles further.
It can also help you decrease the risk of injuries as you get older.
Do you want to know more details about when you can get the maximum benefits from it? Check out: When to Foam Roll.
#5: Improve Sleep with a Yoga Massage Roller
Yoga rolling has been shown to increase relaxation by activating those parts of your body and brain. If you do this regularly at night, you’ll probably notice a difference in your sleep quality. Make it part of your bedtime routine and see what kind of results you get.
#6: Incorporate a Foam Roller into your Yoga Workouts
There are a number of ways that a yoga roller an be incorporated into your regular practice. For example, you can use one to:
- Enhance your planks by building strength and also releasing your IT band at the same time.
- Boost your upward facing dog so that you’re in a higher position
- Open up your spine during a supported fish pose
- Help with arm balance poses
- Can be used as a bolster for any pose that calls for one
- Can challenge your balance during any standing pose by standing on it
- Ideal for helping ease into savasana
How to Use a Yoga Roller: 5 Exercises to Try Out
Here are some of the most common exercises that you’ll want to try out when you’re just getting started:
Self-Massage Benefits with Foam Rollers
Using a yoga roller also allows you to perform self-massage techniques in the comfort of your own home or gym.
Let’s face it, paying someone for a massage can be expensive. According to the University of Minnesota, the average price of a one hour massage in the United States is $60 per hour.
While the price can vary a bit depending on location, technique and the training of your therapist, it’s money out of your pocket. The good news is that when you own a yoga roller, you can consider kissing those massages goodbye. (If you want to, of course.)
Self-myofascial release, as it’s called in medical circles, is what you are doing when you are performing massage techniques on your muscles with a yoga roller.
In layman’s terms, this is the application of pressure to the myofascial tissues in your muscles to help reduce pain and increase motion.
Whether it’s your upper or lower back, thighs or quads, you can use your roller to help reduce the pain you feel in your muscles. And who do you know that doesn’t want that?
Remember, however, that just like when you receive deep tissue massages and feel soreness when you are starting a new treatment and adjusting to it, the same goes for self-massage.
Research different techniques or speak with a trained professional to determine what program works best for you. After all, no one is the same and each of us wants to achieve different things through massage.
Compare the Best Yoga Rollers
If you want to see our top picks for yoga rollers, have a look at this handy comparison chart we put together for you:
Comparison Chart
321 STRONG 758576546933ALIFFBA Foam Roller, Medium Density Deep Tissue Massager for Muscle Massage and Myofascial Trigger Point Release, with 4K eBook, Aqua
The Original Body Roller – High Density Foam Roller Massager for Deep Tissue Massage of The Back and Leg Muscles – Self Myofascial Release of Painful Trigger Point Muscle Adhesions – 13″ Turquoise
Choosing a Yoga Roller
TriggerPoint GRID Foam Roller with Free Online Instructional Videos, 2.0 (26-Inch)
- Patented foam roller design offers a superior, multi-density exterior constructed…
- Constructed from quality materials that won’t break down or lose shape from repeated…
- Includes access to free online instructional video library on foam rolling best…
- Trusted foam roller of physical and massage therapists, coaches, trainers and…
- GRID 2.0: Standard density, 26 x 5.5 inches, 500 pound weight limit; 1 year…
There are many different rollers to choose from based on your personal preference, body size, and exercise program. There are also rollers designed to help relieve lower back pain.
Even if you aren’t using yoga as part of your normal health and fitness routine, using a roller can have a positive impact on your well-being.
You may be seeking to strengthen your core, enhance flexibility or improve your balance. Maybe you are a beginning yogi or a long-time participant in one of America’s fastest-growing exercise programs.
Perhaps you just want a cheaper alternative to paying for costly massages! Regardless of what your goals are, there is a yoga roller that can help you.
Check out some of the many options that exist and here’s to happiness and good health! Or, head over to Amazon and check out one of our top-rated foam rollers, the TriggerPoint GRID Foam Roller. It’s a top-quality foam roller at a very reasonable price that will help relieve those tight muscles.
Yoga Rolling FAQs
There are a number of common questions that people have about using a yoga roller. Here are the answers to some of the most popular ones.
What does a yoga roller do?
A yoga roller is great for doing self-massage to hit painful knots, known as trigger points. Relieving these trigger points through manual manipulation is known as myofascial release.
How do you use a yoga roller?
To use a yoga roller, follow a few simple steps:
- Target the sore or tight muscle.
- Lower your body gently onto the roller at that point.
- Roll slowly back and forth over that point until you feel the pain release.
- Repeat as necessary.
What are the benefits of yoga rolling?
Yoga rolling can help relieve tension, aches and pains in muscles. With regular use, it can help increase flexibility and range of motion. Finally, it can be a very relaxing thing to do before sleeping.
Have your Say about Yoga Foam Rollers
What are your thoughts about yoga rollers? Are they a valuable part of your workout routine? Leave a comment below and let us know what you think.
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