Pilates – How to Roll
- Go Slow
Rolling quickly doesn’t give enough time for your nervous system to relax the muscle. The key to successful foam rolling is to go slowly. That way you will get maximum benefits.
- Never Roll Across a Joint
One of the most important things to remember when foam rolling is to not to roll over a joint, as this can cause hyperextension of the joint, which can result in injury.
- Keep Breathing
Another important aspect of successful foam rolling is continual breathing. If you hold your breath you aren’t getting oxygen into the muscles, it also causes muscle tension, we are aiming to release tension in the muscle not create more!
- Repetition is Key
The more times you roll a particular muscle group, the less painful the experience and the more benefits you will see. Carry it out at least once or twice a week.
- Don’t Roll Your Lower Back
Rolling your lower back can do more harm than good. It creates a lot of potentially damaging pressure in and around the large lumbar discs and vertebrae of that part of your double-S shaped spine. The cervical (neck) and thoracic (upper back) are more flexible than your lower back, so it’s okay to roll these out, but you should only ever use very gentle pressure.