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Massage roller for fitness and yoga 45 cm: an effective tool for restoration and relaxation

Introduction

The massage rolller, also known as the foam-roller or roller for myofascial relaxation, is a universal tool for independent massage and muscle restoration. It is actively used by athletes, fans of fitness, yogis and everyone who cares about their health.

Consider a 45 cm massage roller made of EVA foam with a massage 3D surface, with a durable plastic frame and a diameter of 14 cm. We will analyze its advantages, use and recommendations for use.

Features and characteristics

This roller is characterized by a number of important characteristics that make it a reliable and effective tool for training and recovery:

• Surface: made of EVA foam, which provides moderate rigidity, durability and resistance to deformation.
• Massage 3D surface: The embossed texture allows you to study muscles more deeply and improves blood circulation.
• Frame: Made of high -strength plastic, which withstands significant loads without losing shape.
• Diameter: 14 cm - the optimal size for the convenient performance of most exercises.
• Length: 45 cm is a universal option suitable for working with different muscle groups.

Advantages of using a massage rolller

• Helps relieve tension in the muscles
  Regular use of a rolller helps to relax and decrease tension in the muscles, which is especially useful after intense training.
• Accelerates recovery after physical exertion
  Foam-rolling improves blood circulation and promotes a faster elimination of lactic acid, which helps to recover faster after loads.
• Improves the flexibility and mobility of the joints
  The regular use of a massage rolller helps to increase the elasticity of muscles and ligaments, which makes movements more free.
• Promotes injuries prevention
  Work with a rolller reduces the risk of sprains and inflammation, making muscles more elastic and supple to loads.
• Suitable for different levels of training
  The use of a roller is available to both professional athletes and beginners, thanks to the opportunity to regulate the degree of influence.

How to use a massage rolller?

The use of a massage rolller does not require special training, but it is important to follow the right technique in order to avoid discomfort and get the maximum benefit.

• Warm up before training
  Before the main load, the rolller helps to activate muscles, improve blood circulation and prepare the body for exercises.
• Recovery after training
  After physical exertion, the rolller helps relieve stress and accelerate tissue regeneration.
• Relaxing massage
  Roller can be used at any time of the day to relieve fatigue and improve the general condition of the muscles.

Basic exercises with a massage rolller

1. Stretching back
Lie on a rolller so that it is located under the shoulder blades. Bending slightly, roll back and forth, massaging the back muscles.

2. Relaxation of the lower back
Sit on the floor, set the rolller under the lumbar and carefully move back and forth, without exorbitant pressure.

3. Working the hips
Lie sideways by placing a rolller under the hip. Using your hands to support, slowly roll your foot on the video. Repeat for the other side.

4. Relaxation of the calf muscles
Sit on the floor, placing a roller under the lower leg. Supporting the body on your hands, slowly roll the roller along the calf muscles.

5. Massage of the gluteal muscles
Sit on the roller, putting one foot on top of the other. Roll up by massaging the buttocks.

Who will suit the massage rolller?

This massage rolller will be useful for a wide range of users:

• Athletes and lovers of fitness - to accelerate the restoration and prevention of injuries.
• Practicing yoga and pilates - To improve flexibility and relaxation.
• People leading a sedentary lifestyle - to relieve tension in the muscles and improve blood circulation.
• Those who experience discomfort in the back and joints - For soft massage and facilitating the condition.

Comparison with other models

When choosing a massage rolller, it is important to consider its length, material and rigidity. This model 45 cm long is universal, but for larger users or professional athletes, longer rollers (60–90 cm) can be more convenient.

As for the material, EVA foam with 3D-texture provides the optimal combination of comfort and efficiency, and the plastic frame makes the design durable.

How to care for a massage rolller?

So that Roller serves for a long time and remains hygienic, it is important to observe several simple rules:

• Wipe the surface with a damp cloth after each use.
• Store in a dry place, avoiding moisture.
• Do not leave under direct sunlight to avoid deformation.

Conclusion

A 45 cm massage roller for fitness and yoga with a length of 45 cm is a convenient and effective tool for independent massage, relaxation and improvement of mobility.

Its advantages:

• An ergonomic size suitable for most exercises.
• Strong design with a plastic frame.
• EVA foam with a 3D massage 3D for a deeper effect.

This roller will be a great addition to training and will help maintain muscles in tone, improve blood circulation and relieve tension.