Basic five techniques with HighRoller
The first two techniques are light techniques. Those techniques can be used everyday whenever you do your workout. Use these when you are warming up or cooling down and recovering from your exercise. Always start your muscle care workout with the light techniques. These techniques warm up the body, increase your fluid circulation and relaxes tissues.
1. Light long roll
Roll from the lower part of the muscle towards the heart. Keep pressure very light that it feels like application. Tempo is quite fast, like one-two seconds towards the hearth and one-two seconds to return. Pressure can be same to both direction because it is light.
2. Slow long roll
Bring roller to start point, lower part of the muscle. Add pressure to that point that you can feel pressure, but it don’t cause any uncomfortableness. Move roller towards your heart 2-3 centimeters per second. So tempo is very slow. When you get to top of the muscle, release pressure and bring the roller back to starting point. Then start again.
Following three techniques are hard techniques. Use these techniques one or two times a week for each muscle. Remember to warm up before using these techniques to make sure that your body is ready for a massage. These techniques modify the tissues and affect more to the fascia.
While doing the technique nr. 2, you may feel some lumps in your muscle. These lumps are targets. Find a target from your muscle and add pressure to that point so that it feels a bit uncomfortable. Keep that lump focused on top of the roller and do small rotation movement. Breathe calmly and relax.
When you’ll notice that the target does not feel so lumpy anymore and more like a sore target, add pressure to that point so it feels uncomfortable. Keep the pressure in that point strictly. Start to do side-to-side movement and make sure that the pressure is focused at the same point.
Find a trigger point or other sore target. Place the roller to that spot and add pressure to that so it feels painful and uncomfortable. Then breathe calmly and relax. Keep that pressure 15 to 30 seconds. If the pressure starts to feel nice and pain fades away, add more pressure again to the painful point. Stay there the next 15-30 seconds. Continue this three minutes if need but not any longer.
You can also use a modified push technique to other sore targets. For example if you feel that some area is so painful that all the movements cause too much pain and tension. In that case you don’t need to add pressure to a painful level. Just add as much pressure as you can that you’ll be able to breathe calmly and relax. Remember that keeping the pressure only in the sore target helps the tissues to relax.