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I have something to admit. I may have a problem, maybe even an addiction.
I must roll out at every chance I get.
I have a roller at work (San Francisco Ballet); one in my theater case (when we are practically living at the War Memorial Opera House); one at home, and even a travel-sized one when I’m on the go! You can usually see me rolling out on one of my many rollers, after class, rehearsals, a long day at work, days off, and even on vacation — is being addicted to rolling out a thing? I have rollers of every different, size, shape, color — you name it.
My rolling out obsession began during a summer intensive at Ellison Ballet in NYC a few years back. My teacher, Erin Forrest, was incessant about the importance of rolling out after dancing to maintain long lean muscles. And the rest is history.
Allow me to clarify, there are many benefits to rolling but to name a few; rolling out increases blood circulation, breaks up scar tissue, prevents injuries, decreases soreness, removes lactic acid, increases flexibility, mobility and much more! Some of the best areas to roll out are hamstrings, glutes, quads, calves, IT bands, and upper/lower back.
Disclaimer: It’s very important when you roll out start slow, never quick or rushed. Why? You want to slow it down and give your muscles enough time to relax, break up fascial adhesions to receive the full benefits.
Recently, HyperIce sent me the VYPER 2.0 Vibrating Roller to test out and I think I’m seriously in love. According to HyperIce’s promo sheet, “The VYPER is a cutting-edge fitness and recovery device that uses pressure and vibration to improve the body’s overall performance.” I couldn’t have said it better myself.
The roller is eco-friendly, rechargeable, has grooved and smooth sections, a high-intensity vibrating core, and three different speed settings. However, I’ve only used the lowest setting because it’s very powerful. The vibration loosens and relaxes the body’s soft tissue (muscles, tendons, ligaments, fascia) while maintaining flexibility and range of motion. I should mention it has become part of my night-time recovery routine.
The one feature I wish they could change about the roller is that it should be a little bit softer. It’s fine when you’re stagnant or sitting/laying on it, but when rolling, it’s a little too hard for my liking. Nonetheless, it’s a roller worth investing if maintaining muscle health is your goal. It costs $199.
Another alternative to using a roller is The Stick. Yes, it’s actually called “The Stick”. This rolling device is great for slightly gentler rolling needs like calves, quads, and hammies. I also like to use it to stretch my shoulders.
I also like to use a ball to roll out smaller muscles, like the arch of my foot, psoas, glutes, hips, and lower back.
Rollers come in all shapes and sizes; what works for me may not work for you, but finding the right one for the right area is like discovering a new show on Netflix. It’s just what you’re looking for.
Disclosure Text: I have a material connection because I received a gift or sample of a product for consideration in preparing to write this content. All opinions within this article are my own and are typically not subject to the editorial review from any 3rd party.