I have tried so many rollers but none gave me the satisfying
feel of a deep tissue / muscle massage.
As our Asian body frame is smaller and our muscles are more compact, it is hard
to get a roller to perform as expected…sigh… So I was thinking to myself that
enough is enough. Its time that I DIY my own roller, to fit my own physical
needs. Ok! Here is what you need:
1. 4 inch Diameter (1.5 Feet long)
PVC Pipe
2. Foam Sheet
3. All surface glue
4. Tape
Steps
1.
Wash the pipe and dry it properly.
2.
Apply glue inch by inch and slowly roll the foam
onto the pipe.
3.
Once the foam has covered the pipe, cut off the
extra.
4.
As you will see extra foams at both sides, Fold
all the extra into the PVC pipe.
5.
Make sure before you fold in the extra, do apply glue to the excessive foam, So it will stick inside the pipe.
6.
Use the tape to tape up the inside of the pipe
to make it look tidy.
What is Foam Rolling About?
Foam rolling is a self-myofascial release (SMR) technique
that is used by athletes and physical therapists to inhibit overactive muscles.
This form of stretching utilizes the concept of autogenic inhibition to improve
soft tissue extensibility, thus relaxing the muscle and allowing the activation
of the antagonist muscle.
This technique can be effective for many muscles, including:
gastrocnemius, latissimus dorsi, piriformis, adductors, quadriceps, hamstrings,
hip flexors, thoracic spine (trapezius and rhomboids), and TFL. It is
accomplished by rolling the foam roller under each muscle group until a tender
area is found, and maintaining pressure on the tender areas (known as trigger points)
for 30 to 60 seconds.
While there is currently a lack of research completed with
actual foam rollers, it is widely recognized that foam rollers have the same
effects as deep-tissue massage. There has been lots of research on the effects
of massage on the body much of which can also be carried over to
rolling.
The equipment that is used for foam rolling usually consists
of a foam cylinder of various sizes; commonly 12 inches long, 6 inches in
diameter. However, longer foam rolls up to 36 inches in length are produced for
rolling over certain muscles in the back. A variety of foam roller densities
exist, often denoted by the color of the roller. Those new to foam rolling, or
those who have particularly tight muscles or severe trigger points, often start
with a softer foam roll. White rollers are typically softer, while blue and
black rolls tend to be much firmer.
Courtesy of Wikipedia
