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Black rolls are a waste of time- Why you aren’t getting any more flexible!

Black rolls and trigger balls are recently pretty hyped.

They are part of the basics of every mobility area. As you may have already heard on one of my social media channels, I am NOT a big fan and supporter of the black roll.

In this blog post I’ll tell you:

• Why you don’t have to roll around for hours
• How to use the black roll correct
• Why there shouldn’t be any pain when you roll

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Phenomenon – Black roll

As soon as the topic fascia fitness came up, everybody started to roll their gluteus maximus like hell, to get rid of the adhesions.

Before I get into this discussion, let’s clarify that through fascia fitness, a lot of people started with their mobility training and that’s great. Unfortunately, a few aspects of your fitness training can easily become a habit that deters you from performing a perfect squat or a perfect overhead squat.

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Rollen, Rollen, Rollen

In Crossfit Boxen sehe ich leider ein Phänomen immer und immer wieder…
Ich möchte eigentlich gar nicht so viel gegen Crossfit sagen, denn wer mein aktuelles Video über Crossfit gesehen hat weiß, dass der Sport einige Vorzüge mit sich bringt (u.a. Gewichtheben bekannter zu machen, was ich nur befürworten kann!). Nicht desto trotz beobachte ich immer wieder, dass das Warm-Up aus 30 Minuten rollen und triggern besteht und dann unter die Hantel gestiegen wird. (Wie das perfekte Warm-Up aussieht, habe ich HIER bereits im Artikel für Dich zusammen gefasst).

Es ist ganz deutlich, welches Problem sich ergibt. Mit dem Rollen schaffst du es eventuell ein erweitertes Bewegungsausmaß zu bekommen, jedoch hast du diese noch nie vorher ordentlich trainiert. Dein Nervensystem kann keine Kontrolle über die neue Range ausüben. Wie ich es in meinem ersten Artikel bereits angesprochen habe, sollte unser Training darauf ausgerichtet sein, unsere Bewegung Qualität zu verbessern. Wenn unsere vorbereitenden Maßnahmen für unser Training sich jedoch nur auf der Rolle abspielen, üben wir keine Bewegungen ein, die für unser Training zuträglich wären.

ZUSAMMENFASSUNG:
30 Minuten Faszienrollen vor dem Training stellt KEIN gutes und ausreichendes Warm-Up dar!

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Sensibility on the surface vs. Sensibility under the surface

E.g. one part of Max’s mobility plan is a short squat routine focusing on going through different movements on which he relies in his training:

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This enables him, after his specific warm-up with the barbell, to use his repertoire of movements better. This is because he programmed the sensibility under the surface, through his mobility training.

Would he only spend time on a black roll, he would only affect the sensibility on the surface. Which can improve his range of motion for a short period of time, but he won’t have the same effects as when he does it through motion.

Every body is individual and reacts differently to stimuli from receptors.

With a roll, we stimulate our pressure receptors. The whole discussion that we train our fascias isolated just goes in the wrong direction. Because we affect through motion and movements, on the roll,  different body structures at the same time.

That brings up the question:

How can I use my training time effective to improve my performance or the performance of my clients?

When I coach per example, I test different methods to improve the movement of my client. Motion is always the central topic talking about being pain-free, to feel better in your own body and being able to have more performance power while training.

If you focus on practising your movements correct, to control your joints and getting stronger, in a high range of motion, you achieve with only 20% about 80% of the results you want.

SUMMARY: No body system is more important than another, because everything has to be taken into consideration (and be tested as well).

Because we want to improve movements, our focus should be on the optimisation of our movements.

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Pain

Rolling mostly hurts. When it hurts so good that you can’t move your shoulder for three days, it must have been good.

The same motto, some athletes apply on stretching:

“I have to  pull the muscle as far as possible“

A lot of people apply this mentality to their mobility training, what is a big fault. The body adapts and modifies its requirements, therefore. Do you want a big branch? Curl often! You want strong legs for your squats, squat often! But do you want to get better at having pain? Probably not, therefore provoke pain as little often as possible. A pain-free movement is important for healthy and injured athletes.

„ But Leon after this painful rolling, everything just feels so good.“

OK, one question:

If I punch you in the face, will it feel better when I stop?

Laughs aside, that only means that your body doesn’t profit from getting stressed through pain consistently.

SUMMARY: If you roll, it can get uncomfortable, but you shouldn’t have to cry crocodile tears.

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Faszienrolle – Sinn oder Unsinn?!

Du fragst Dich sicherlich an dieser Stelle, ob die Faszienrolle komplette Zeitverschwendung ist. Oder ob Du dennoch hin und wieder rollen solltest…

Die Rolle ist ein TOOL! Nicht mehr, nicht weniger.

Es ist kein Allheilmittel gegen Verspannungen, Muskelkater oder für eine hohes kraftvolles Bewegungsausmaß! Wenn Du sie verwendest, teste ob es wirklich etwas gebracht hat (ist Deine Bewegungsfähigkeit besser geworden?!). Und als letztes BEWEG DICH! Verbringe mehr Zeit mit Deinem Körper (z.B. mit Mobility oder Gewichtheben…) als mit irgendwelchen tollen Fitnessgadgets.

Bei Fragen zu dem Thema freue ich mich von Dir zu hören!

Schreib mir dazu gerne unter: bananenpost@leonvictor.de

Keep moving, stay sexy
Dein Leon 🐒

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MORE MOBILITY

[/fusion_title][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_recent_posts layout=”default” picture_size=”fixed” hover_type=”none” columns=”1″ number_posts=”1″ offset=”1″ pull_by=”tag” cat_slug=”weightlifting-lifestyle” exclude_cats=”” tag_slug=”moving-monkey” exclude_tags=”” thumbnail=”yes” title=”yes” meta=”yes” meta_author=”no” meta_categories=”no” meta_date=”yes” meta_comments=”yes” meta_tags=”no” content_alignment=”” excerpt=”no” excerpt_length=”35″ strip_html=”yes” scrolling=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”#363839″ background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”0px” padding_right=”0px” padding_bottom=”0px” padding_left=”10px” margin_top=”20px” margin_bottom=”0px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”4″ content_align=”left” style_type=”none” sep_color=””]

ABOUT THE AUTHOR

[/fusion_title][/fusion_builder_column_inner][/fusion_builder_row_inner][fusion_builder_row_inner][fusion_builder_column_inner type=”1_3″ layout=”1_3″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”10px” padding_right=”0px” padding_bottom=”0px” padding_left=”0px” margin_top=”20px” margin_bottom=”20px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_imageframe image_id=”518805″ max_width=”” style_type=”dropshadow” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align=”none” lightbox=”no” gallery_id=”” lightbox_image=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]https://www.weightlifting-shop.com/wp-content/uploads/2018/08/Leon-Portrait.jpg[/fusion_imageframe][/fusion_builder_column_inner][fusion_builder_column_inner type=”2_3″ layout=”2_3″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”20px” margin_bottom=”20px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” class=”” id=””]

Leon

Mobility Coach and prospective physiotherapist

[/fusion_text][fusion_social_links icons_boxed=”yes” icons_boxed_radius=”round” color_type=”brand” icon_colors=”” box_colors=”” tooltip_placement=”” blogger=”” deviantart=”” digg=”” dribbble=”” dropbox=”” facebook=”” flickr=”” forrst=”” googleplus=”” instagram=”https://www.instagram.com/moving.monkey/” linkedin=”” myspace=”” paypal=”” pinterest=”” reddit=”” rss=”” skype=”” soundcloud=”” spotify=”” tumblr=”” twitter=”” vimeo=”” vk=”” whatsapp=”” xing=”” yahoo=”” yelp=”” youtube=”https://www.youtube.com/channel/UC9f6xgE0kgWnSZOm2g2mZzg” email=”” show_custom=”no” alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” /][/fusion_builder_column_inner][/fusion_builder_row_inner][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container admin_label=”” hundred_percent=”no” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”” margin_bottom=”” padding_top=”” padding_right=”0px” padding_bottom=”” padding_left=”0px” admin_toggled=”no”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”3_5″ spacing=”yes” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”” border_color=”” border_style=”solid” border_position=”all” padding_top=”0px” padding_right=”10px” padding_bottom=”0px” padding_left=”10px” margin_top=”0px” margin_bottom=”0px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_builder_row_inner][fusion_builder_column_inner type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” hover_type=”none” link=”” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”#363839″ background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” border_size=”0″ border_color=”” border_style=”solid” padding_top=”0px” padding_right=”0px” padding_bottom=”0px” padding_left=”10px” margin_top=”30px” margin_bottom=”20px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no” border_position=”all”][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”4″ content_align=”left” style_type=”none” sep_color=””]

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