By associating small exercises with blackroll, muscle automation, anyone can improve their physical condition. This type of treatment is defined in technical terms, myofascial treatment, precisely because the blackroll acts specifically on the muscle fascia. The most-used blackroll is cylindrical, but spherical and of various sizes also exist. But let’s see together 5 simple exercises to use the Blackroll.
Myopathic treatment of the legs
Sit on the floor. Hold your right leg stretched and bend your left hand around a 90-60 degree angle. Place the blackroll under the extended leg at the ankle height. At this point, place your hands behind your buttocks and raise your seat from the floor. Slide slowly over the blackroll until it comes close to the knee. Then, slowly, go back to the ankle. Repeat the exercise 9 more times. Change your leg and repeat the cycle.
Myopathic treatment of thighs
Keeping the same position of the previous exercise, place the blackroll at the knee height. Always raise your hands with your hands and slide forward, rolling over the cylinder, making it almost glides, slowly. Then, slowly, go back to your knees. Repeat the exercise 9 more times. Change your thigh and repeat the cycle of 10 complete movements.
Suture of the buttocks
Keeping the sitting position, bend both legs at an angle of about 45 degrees. Place the cylindrical blackroll at the level of the buttocks, sitting over it. Put your hands back and forth between them and slide on the forward and then forward roller so that you fully massage your buttocks. Repeat the operation nine more times. This exercise should also be carried out very slowly.
Myopathic treatment of the back
Treatment of the back should be done in two steps.
1. – In the previous position, place the blackroll on a sacral level. Then, with your hands always resting on the back of your back, slide downwards by reaching the lumbar cylinder. Go back slowly and repeat another nine times.
2. – In the previous position, but bending your legs at an angle greater than 90 degrees, place the cylinder at the lumbar level. Without helping with your hands, which should be kept on your hips or abdomen, scroll down, bending your legs, reaching the cylinder at the level of the cervical spine. Go back slowly all the time. Repeat another nine times.
Suture of the cervical spine
Relax with your abdomen face up and your legs slightly bent. Place the blackroll at the neck level. Keep your hands along your hips. At this point, with the cylinder stationary, turn your head slowly first on one side and then on the other, resting on the cylinder. Repeat the exercise nine more times. In addition to these simple exercises, there are more complexes, useful in soliciting and massaging all the muscular bands of the body, to keep up with the slightest effort.
