Pumping: Relieving tension with a massage roller. You can also stretch quite well on this equipment. We’ll show you some great exercises that will help increase the range of motion in your shoulders and hips, as well as develop flexibility in your thoracic spine.
How to perform the complex
Do each exercise for 60 seconds:
- Bend over with hands on roller.
- Roller extensions.
- Turns from side to side.
- Shoulder stretch.
- Rolling out the back of the thigh.
- Gluteal muscle rolling.
- Shin rolling with stretching.
- Deep lunge .
- Rolling out the front of the thigh.
- Turns with the foot on the roller.
If the traffic is two-way, spend 30 seconds on each side.
How to do exercises
1. Bend with hands on the roller
Place the roller on its end a step away from you, lean forward with a straight back and place both palms on the top edge of the apparatus. Bend well in the chest area, and then, with an inhale, round your back, as if someone pulled you to the ceiling by the space between your shoulder blades.
As you exhale, bend back again, trying to go even lower than last time. Alternate positions, trying not to bend your knees.
2. Roller extensions
Lie down on the floor, place the roller across your back, under your shoulder blades. Bend your knees and place your feet on the floor, put your hands behind your head.
As you inhale, bend in the thoracic region, trying to reach the floor with your head, and as you exhale, return to the starting position. Continue bending as you inhale. Make sure that your back straightens in the thoracic region, not in the lumbar region.
3. Side to side turns
Spread your arms out to the sides. Leave the roller under your back, where it was in the previous exercise. Raise your right hand and reach for your left, rolling over the apparatus. Then return to the starting position and repeat on the other side.
4. Shoulder stretch
Sit on your knees, place the roller in front of you. Place your forearms on it, palms facing each other. Bend over, rolling the roller under your arms, until your shoulder joints are fully straightened. Hold at the extreme point, stretching your shoulders better, return back and repeat.
5. Rolling the back of the thigh
Place the roller under the back of your thigh , place your hands behind your body. Smoothly roll your legs from your pelvis to your knees.
6. Gluteal muscle rolling
Sit on the roller, bend your left knee and place your right ankle or shin on it. Roll the roller under your right buttock for 30 seconds, then switch legs and do the same on the other side.
7. Shin Rolling with Stretching
Stand on your left knee, straighten your right leg to the side and place your shin on the roller. Lower your hands to the floor. Roll the roller under your shin, opening up your hip joints more and more. Do the exercise for 30 seconds, then repeat it on the other leg.
8. Deep lunge
Take a deep lunge and place the shin of your back leg on the roller. Roll it, moving further and further back. Make sure that the knee of your front leg is above your toe and try not to bend your other leg. Do this for 30 seconds, then switch legs and repeat.
9. Rolling the front of the thigh
Place the roller under the front of your thigh, place your hands on your forearms. Roll the muscles from the pelvis to the knees. You can roll both legs at once or work them one by one. In the latter case, bend the other leg at the knee and rest it on the floor.
10. Turns with a leg on the roller
Lie on your back, place the roller to the left of your body at hip level. Place your right knee and shin on it. Stretch your arms to the left and put your palms together.
As you inhale, move your right arm to the left in a circular motion. Turn your body so that your chest faces the ceiling. Spread your arms out in a cross. Try to press your shoulder blades to the floor, but do not lift your leg off the roller.
Then return to the starting position and repeat. Do the exercise for 30 seconds on each side.
Share your impressions in the comments!
KEEP TRAINING
Pump Up: An Outdoor Workout That Will Give Your Legs and Abs.
Pumping: A horizontal bar workout that even a beginner can handle
