Buying a fascia roller - Which one is right for me?
There are different types of fascia rollers on the market, so it can be difficult to decide which one is right for you. Below you will find an overview of the most popular options:
- Standard hard plastic roller
- Foam roller
- Rod roller as a newer form of fascia roller
- Hand roller is the smallest type of fascia roller
When choosing a fascia roller, it is important to consider your needs and preferences. If you are a beginner, it is best to start with a standard or foam roller. If you want a more targeted massage, you can choose a bar or hand roller. Additionally, for deeper muscle layers, fascia balls are a very good choice.
What are fasciae?
Fasciae are the bands of connective tissue that surround the muscles, bones and organs of the body. They play an important role in supporting and protecting these structures. Through injury, overuse or poor posture, fascia can become tight and stiff. This can lead to pain and restricted movement.
The fasciae consist of three layers: the superficial fasciae, the deep fasciae and the visceral fasciae . The superficial fascia is the layer of connective tissue that you can feel directly under the skin. The deep fascia is a layer of connective tissue that surrounds your muscles and other organs.
The visceral fascia is a layer of connective tissue that surrounds the internal organs. Fascia rolling is a self-massage technique that can help loosen tight and stuck fascia, relieve pain and improve your mobility.
What are fascia rollers and why do they have different degrees of hardness?
A fascia roller is a type of massage tool used to release tension and adhesions in the fascia. Fascia is a thin layer of connective tissue that surrounds the muscles, and massaging with a roller can help loosen the tissue and improve circulation. There are several types of fascia rollers on the market, so it can be difficult to decide which is the right choice for you.
Below is an overview of the most common options: The standard roller is the most common type. It is made of hard plastic and has a cylindrical shape. This roller is good for beginners because it is not too aggressive. The foam roller is softer than the standard roller and has a cylindrical shape. It is often used by people who want gentle fascia rolling. The rod roller is a newer form of fascia roller that is becoming more popular.
It consists of a rod on which spinning rollers are attached and can be rolled in different directions for targeted treatment. There is no magic formula for choosing a fascia roller. Consider your needs and preferences before making a decision. If you are using a roller for the first time, start with a standard or foam model. If you're looking for something more targeted, consider a bar roller or fascia balls.
Whatever type of roller you choose, make sure you are gentle at first and gradually increase the pressure as you become familiar with the equipment.
Fascia roller, fascia ball in different sizes - When do I use what?
When using a foam roller, you can target different areas of the body by adjusting the position. For example, if you want to focus on your upper back, you can lie on your back and position the roller under your shoulder blades. If you want to work your hamstrings, sit on the roller with your legs extended.
Fascia balls or boosters are small, round balls that can be used to massage specific areas of the body, such as the feet or hands. Large or small rollers can be used depending on preference. Some people find that smaller rollers provide a more targeted massage, while others prefer the added pressure of a larger roller.
Which surface is right for you?
The standard hard plastic roller is good for beginners as it is not too aggressive. The foam roller is softer than the standard roller and is gentler. It is often used by people who prefer a gentler massage. Textured rollers are more intense in stimulation and more suitable for advanced users. They activate the blood circulation particularly strongly through natural vibration.
What size and shape should the roll have?
If you want to use massage rollers for larger muscle groups such as the back or legs, then a standard roller is the right choice for you. If you want smaller muscle groups or targeted stimulation, a smaller roller or ball is better.
With the standard roller you can rest on the floor and reach large areas of your body. If you place the roller between you and a wall, for example, you can also work the neck and back. For the neck and throat, a small roller or duoball is very suitable.
The buttocks and legs can be worked very well with the standard roller but also with a large fascia ball. The feet or soles of the feet can be massaged very well with a small roller or small balls. Especially the plantar fascia on the sole of the foot is very stressed and will thank you with a feeling of well-being after a massage!
Which material? - Fascia roller made of cork, hard foam or foam?
As with most things, there is no blanket answer to the question of the best material for a massage roller. Some people prefer the feel of hard plastic or wood, while others find soft materials like rubber or foam more comfortable.
In this context, cork may be described as a medium hardness grade and is the right choice especially for the environmentally conscious. Cork is a renewable raw material that is extracted from the cork tree and then processed. Ultimately, everyone must decide for themselves what feels best.
Storage and care of the fascia roller
Wipe your fascia roller with a damp cloth before and after each use. 2.
If you notice any cracks or damage, stop using the roller and replace it as soon as possible. If the roller breaks during exercise it can cause injury. 3.
Store your fascia roller in a cool, dry place and protect it from direct sunlight. UV light and heat will age the roller more quickly and moisture can cause mould.
4. do not expose your fascia roller to extreme temperatures. With these simple steps, you can be sure that your fascia roller will last a long time and continue to give you the benefits of self-massage!
What is fascia rolling?
Fascia rolling is a type of exercise that can be done using a variety of methods including foam rolling, self-massage, stretching and yoga. By incorporating fascia into your workout, it can improve your overall health and fitness. Fascia training is a form of self-massage that uses a foam roller to massage the fascia.
Foam rollers come in different sizes and densities so you can choose the one that's right for you. Another form of fascia training is self-massage with your hands, a cork ball or lacrosse ball. Stretching and yoga are also forms of fascia training.
Stretching helps to lengthen the fascia and improve flexibility, while yoga helps to strengthen the fascia and improve range of motion. When you start fascia training, it is important to go slowly and gently. You can gradually increase the intensity and frequency of your workout as you become familiar with the exercises.
It is also important to listen to your body and stop if you feel pain. Specifically, fascial training helps improve health and fitness by:
- improving circulation
- increasing range of motion
- reducing pain
- improving flexibility
- reducing inflammation
- strengthening muscles and connective tissue
If you are new to fascial training, it is a good idea to start by doing a few light exercises each day. As you become more familiar with the exercises, you can gradually increase the intensity and frequency of your training. Fascia training is a great way to improve your overall health and fitness, so start today!
How do I use a fascia roller set?
When using a fascia roller, it is important that the pressure is evenly distributed over the entire surface of the roller. Place the roller on the floor and sit on it. Then lean backwards and support yourself with your elbows. Then slowly roll from the small of the back over the entire back to the shoulder blades.
Next, move the roller back to the lower back and repeat the same rolling movement. Make sure you roll slowly and evenly over the entire surface of the roller. In addition to using a fascia roller, you can also use your hands to massage your tissues. Simply apply pressure to the area with your fingers and massage in a circular motion.
You can also use fascia balls to give yourself a deeper massage. Make sure you apply pressure gradually and evenly over the entire surface of the tissue. If you want to target deeper muscle layers in the spine, the duoball is the right choice. It is best to lean against a wall and place the Duoball on the lower back and between the wall.
Then roll the spine by slowly bending your knees with pressure. Self-massage with a fascia roller or fascia ball can help to relieve tension and improve circulation to the tissues. This can lead to a reduction in pain and an improvement in range of motion. With regular use, self-massage can also help prevent injuries by keeping the tissues healthy and strong.
A fascia roller is a self-massage tool that improves blood circulation, range of motion and overall health and fitness. Fascia rollers come in many different sizes and densities, so it is important to choose the right one for you.
When using a fascia roller, it is important that you roll slowly and evenly over the entire surface of the roller. You can also use your hands to massage your tissues in a circular motion. Self-massage with a fascia roller, fascia ball or your hands can help to relieve tension and improve circulation to the tissues. With regular use, self-massage can also help prevent injuries by keeping the tissues healthy and strong.
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What our customers say
I didn't expect such good quality. It works great - and even on my own, I can now get relief. It's great that you exist.
I have been using the mat for almost 2 weeks now and thanks to the audio book and eBook I got a very good introduction to using the mat. The materials are of high quality and I am sure that I will enjoy it for a long time. My back is already thanking me and my well-being has increased with this use. Thank you very much!
I bought the mat when I was home on sick leave with lumbago. Right after the first time I used it, it was a lot better. It helped me a lot and was a very good investment. I was also able to use the mat immediately without a cloth and shirt. The first few minutes took a bit of getting used to, but then it quickly went very well.Now my sister has it right now and is fighting her back pain. The shipping was also super fast. I am really thrilled.
It is sensational how I can relax and fall asleep on it.
My back is very well supplied with blood and pleasantly warm afterwards.
The pillow for my head is also great.
I feel totally relaxed.
I can only recommend it to everyone 🙏
I bought 2 of these at once. One for me and one for my boyfriend's birthday.
It has a very good quality. Perfect for relaxing. I am very satisfied!
& Fast delivery !!! I can recommend to everyone
The products are high quality and everything went smoothly. The instructions are helpful and interesting. Great team!
I received my acupressure mat about 1 week ago (shipping speed: top 👍).
Now I lie on the mat every evening for about 30 minutes (possibility to test first: Top 👍).
....and I am thrilled. In addition to my muscle building exercises / stretching exercises, the mat is a great addition.
I look forward to relaxing every evening 🙃 and apparently I am "pain free" - referring to the tips on the mat. I'm still working on the other pain-free 😅.
(Product and scope: Top 💪)
Kind regards and thank you
I am a nurse and suffer from constant back tension. I have to say that laying directly on the mat is not as bad as I thought. After 5 minutes you feel warmth and a light tapping on the pain points. I will never give your needle mat away again. I also recommend it to others, it deserves 5 stars!
The set is easy to handle for a layperson. The contents of the accompanying eBook are just as understandable and convincing. Now I have to make actual and further experiences from the frequent handling and application of the cupping method. I would like to emphasise the great customer service of the company with my queries and concerns. Many thanks for that.
Every day, for the past 3 months, I have been relaxing on the acupressure mat for 30 minutes and feel maximally relaxed afterwards. My back pain has improved considerably. My son got the newly ordered set for his birthday and he is also thrilled.
I thought about it for a long time and then bought them and don't regret it for a second! In the meantime, I also put them in my bed at night to use them again immediately before sleeping. I found the tips pleasant from the start and didn't need the cloth. Very relaxing, finally deep sleep again!
I can only say that it is the best purchase I have made so far!
For almost 3 years I have been suffering from a very severe tension in my whole back, which has been aggravated by a tooth operation and very strong depressions have developed. My whole jaw is so tense that since the operation I have started to clench my jaw at night and have severe phantom pains, which in turn has drastically worsened the tension in my neck and back. I have also been in therapy and under medical treatment for over 2 years. A good quarter of a year ago I stupidly dislocated my thoracic vertebra and waited too long to do so, and got the receipt for it. My dentist gave me another prescription for manual therapy with hot air for my jaw (actually) but it wasn't supposed to reach my jaw. In almost all sessions he only had to work on my back because of the pain. In one session I even had to cry because of the pain when he worked on my sciatica. I couldn't sleep at night because I just couldn't lie down any more. After that I was so tired that I decided to buy this mat. At first I was sceptical but I also thought what else do I have to lose and I have to say that from the first session I found it so mega cool that I already fell asleep the third time and the best thing is that I am actually looser in the back, I can sleep better at night again and I really feel better in general! I have had this mat for 2 weeks now and have been lying on it every night and will continue to use it daily in the future! I can only say that this mat is really damn good and definitely worth the money!
Many many thanks for the great product, but especially for the audio books and the Ebook so you have at least an approach to how you can relax with the mat and what else is possible with it!
P.S. sorry for this long text but I just wanted to make clear how simple and easy it is to get back into life with such great things, because the therapy I do is psychotherapy with a focus on tension and pain and I have to say I can even use a lot of it on the mat to relax!
I tested the mat extensively as soon as it arrived and was thrilled from the first second. My back tension is much better and I feel more comfortable all around. Definitely a great purchase!
A friend told me about BACKLAxx. She raved about having hardly any pain in her back. After two weeks, she was still very enthusiastic, so I ordered the mat and pillow.
I have three herniated discs, sciatica problems and, due to a lot of stress, neck pain with accompanying headaches.
By relaxing on the mat, I have my pain largely under control. After work for 20 minutes and again before going to bed and I can move and sleep properly for a long time. I can only highly recommend BACKLAxx.
Since I've had the mat and the pillow, I feel visibly better. My tensions are gradually dissolving, my headaches and migraine attacks are becoming less frequent, and I sleep more peacefully and, above all, more deeply.
All in all, a well-rounded solution and, with the two free audio books and the free e-book, a great offer at a very good price.
I highly recommend this product.