Yoga Foam Rollers

The yoga roller is also called the massage roller. It is a long cylinder or semi-cylindrical exercise and massage tool made of foam. This equipment mainly uses the athlete's own weight to do fixed-point, deep stimulation of the muscles and acupoints to achieve the effect of relaxing fascia and relieving muscle tension.

Yoga rollers are mainly used to help muscles relax. After exercising or maintaining the same posture for a long time, the muscles are always in a tight state, which will make the fascia around the muscles tense.

Using a yoga roller to gently roll back and forth on the muscles can help the fascia relax and soothe muscle fatigue and allows fascia and muscle fibers to return to their original normal length. Basically, it can be used on the back, buttocks, thighs, calves, and arms.

  1. In terms of surface design, there are flat (usually relatively soft) and raised dots (generally speaking, higher hardness). The softer flat foam roller has no concave-convex surface, so the force applied to each position is average which is suitable for people who want to relax their muscles, especially for beginners. The yoga roller is designed with dots on the surface, these concave and convex surfaces can exert different pressures, as if like the hands of a masseur, go deep into the acupuncture points to release the myofascial pain. This kind of yoga rollers with an obvious textured surface is more suitable for professional athletes and people who exercise a lot.
  2. In terms of length, it can be roughly divided into long ( 36” about 90~91cm ), medium (18”~24” about 45~60cm), and short (6”~14” about 15~35cm). The longer one is suitable for rolling back and buttocks, and the shorter one is suitable for arms, thighs and calves.
  3. In terms of diameter, it's between 3”~6”( 7~15cm).
  4. In terms of the overall design, there are two types: hollow and solid. The solid type does not have to worry about injury caused by the breakage of the hollow roller due to too much pressure.

Before exercise -- helps to relax fascia, activate the muscles of the whole body, strengthen the warm-up and prevent sports injuries.

After exercise--everyone knows the importance of relaxing muscles after exercise. Using yoga roller self-massage after exercise can effectively restore the elasticity and flexibility of fascia, and at the same time increase blood circulation. Using the roller to massage the muscles that have been exercised, can avoid the next day's muscle soreness caused by the accumulation of lactic acid.

  1. In the case of a serious injury such as a torn muscle, you should avoid using the yoga roller unless you are allowed by a professional physical therapist or doctor.
  2. We should avoid using yoga rollers on joints such as knees, elbows and ankles, as this may cause joint displacement or injury. We should only use it on muscular parts.
  3. During pregnancy, it should be used with the permission of a doctor.

  1. Starting with less pressure first, and gradually increasing the intensity as the muscles gradually adapt.
  2. When the muscles are tense, the pain will be greater. You can reduce the pressure by lightening your body weight.
  3. Using each position for about 30 to 60 seconds. Excessive massage may result in inflammation.
  4. Drinking water after using the yoga roller
  5. Rolling the lower back on the floor can cause injury to the spine or surrounding core muscles.