Category Archives: Travel Roller Blog

We are GREEN and WORTH IT!

5 Reason why TRAVEL ROLLER is the “GREENEST” of all the foam rollers -Happy St. Patrick’s Day Everyone! May the luck and prosperity be with you! Do you share a foam roller at the Gym or with a team mate? Yuck!!! Haven’t you heard of the transmitted diseases through the skin?! Conjuctivities (pink eye) is commonly spread by touch. Other examples are shingles, ebola and respiratory virus (RSV).

What is Trigger Point Release Balls

Ever wondered what a painful trigger point is? Here is how to fix back pain, shoulder knots and foot pain yourself with inexpensive small ball release.

Top 5 BEST Spring Liver Renewal tips for a healthy body

Did you know your liver is directly under your ribs on your right hand side!? With a firm roller like the travel roller you can do some amazing things to open up the fascia and get the liver more energized with acupressure on the liver meridians.

Mobilize your body for better kettlebell workouts

Try these top 6 Kettle bell core exercises to strengthen your core. Create a mobile and stable body with these exercises.

Improve your Golf Swing with Foam Rolling

The foam roller is an excellent tool available to golfers to effectively address muscle tightness and injury. A foam roller is used for self-myofascial release to reduce tightness and break down scar tissue developed from micro-trauma in the muscle tissue. This will restore function to the muscle and improve the ability of the muscle to elongate.

Top 4 Shoulder Rehab Exercises for Athletes

 Top 4 Shoulder Rehab Exercises for Athletes using the Travel Roller Kit

athlete Travel roller rehab systemHere is how Top Professional Canadian Beach Volleyball Players –  Dan Dearing and Julie Gordon Roll with Travel Roller. These athletes love their travel kits as they literally hop from country to country and need to stay limber!

4 tips on how to keep shoulders healthy and strong for optimal athletic performance!

1) Roll through the Lats:  As a Volleyball athlete or any sport involving your shoulders you need to loosen up the lats as it will help you improve your range of motion and prevent injury. Place the travel roller under your armpit and roll up the lat along the triceps and into the deep part of the armpit with the most muscle. Roll forward and back 5x through while changing the angle or body position. Repeat 5x through at least 3x body positions. This will maximize the power in your serve, spike and extension of the shoulder. If this muscle is tight, weak and restricted you will be unable to perform at your best and it may result in injury if not addressed before hand. Foam roll your lats with the Travel Roller to warm up before practice a game or evening recovery or prepare for the next day of activity.Lat roll

2) Strengthen shoulders with dynamic foam rolling. Bet you didn’t know you are strengthening your shoulders while foam rolling. Its an excellent way to multi-task by rolling your muscles and warming your core and shoulders all at once!  Every time you warm-up you should foam roll very dynamically – this will help you do side bridges and support and strengthen your core and shoulders while rolling out your muscles. Notice the strength and support that Dan Dearing has in his stable shoulder while rolling his IT band.  Daily rolling your muscles will help you stabilize and strengthen the shoulder in many ground based planking and rolling moves.

Shoulder strengthside plank for strong shoulders

Exercise 3:  Improve Range of Motion: Use the rehab and mobility band located inside your Travel Roller KIT, convenient anytime you need to warm up your shoulders. You can use the band as a warm up to get the synovial fluid and range of motion into your shoulder joints, or to rehab a rotator cuff injury or to strengthen weak muscles around the shoulder.  All of these techniques will be highly beneficial to you as an athlete or someone with restricted range of motion or injury in the shoulder joint.

Develop awareness of your shoulders, by exploring range of motion.  Start by placing the band around a pole or door. Securely grip the band around your hands and with feet shoulder width apart or staggered one foot in front of the other with a strong core and neutral spine/neck.

Explore light ranges of motions alternating with simple rows, to reverse and forward arm circles using the band. As you explore these motions with some light resistance of the band answer these questions about your shoulders:

Do you have pain in any of the movements?

Do you have restriction or tightness in any of the shoulder movements?

Identify which motion causes pain or restriction?

Repair the injured movement pattern with rolling, strengthening and reeducating correct movement patterns. If you identify an area that has alot of pain, try going back to foam rolling your shoulder/lat before trying to strengthen it. If it feels too uncomfortable contact your coach or physical therapist for assistance.

Dan and Julie  demonstrates their favorite shoulder moves that keep their shoulders healthy and pain free. 

shoulder rehab

Exercise 2: Strengthen rotator cuffs -External Rotation

Position the band at shoulder level securely tied to a pole or door. Stretch you arm out and then extend arm back with a bend elbow at 90degrees to strengthen you shoulder cuff. Do this 10-15 reps. For more resistance stand farther away from the pole.

Step 1. Rotator cuff start position
Step 1. Rotator cuff start position
Step 2. Rotator cuff finish position
Step 2. Rotator cuff finish position

 

Exercise 3: Over head press with band: Position the band under your feet securely and grip the band around your hands. Start with your elbows both at 90degrees parallel to the floor and press over your head. 10-15 times for warmup.

shoulder press
Shoulder press finish

These shoulder strengthening exercises are great for regaining strength in weakened rotator cuff muscles after injury or to rehab after overuse. Performing these exercises too often may cause significant muscle soreness, so it is a good idea to only do these exercises 3-4 times per week.

If you have shoulder pain or have had a shoulder injury you should ask your doctor if physical therapy or coach is needed to help you improve your shoulder mobility. Be sure to consult with your doctor or physical therapist before starting any exercise program and before attempting the exercises in this article.

If you are interested in picking up a Travel Roller Kit and supporting your National Volleyball Athletes then click here. www.travelroller.com/vb

4 Foam Roller Moves to reduce cellulite and build a functional booty

There are many factors to have an amazing booty that is tight and toned without cellulite. That means eating clean, minimizing stress to keep the hormones in check and keeping up a regular exercise routine as well as active recovery such as foam rolling as often as possible!

Roll into the New Year feeling Awesome!

This is a great way to set the tone for each new day and set the tone for your body. You will feel much more energized, aligned and flexible to do the things you want in your day. Most of us get so busy they say they don’t have time to roll. Why not set you alarm 5 minutes earlier.

5 Tips HOW TO Stay Healthy During the Holidays

Here are some how to tips to stay healthy mind, body and spirit this holiday season. Manage stress and depression with foam rolling, Vitamin D, exercise, gratitude and a little wine this holiday season.

Superbowl Champion rolls his way to Grey cup

Travel Roller has had the privilege to be apart of the journey with 2006 NFL Superbowl Champion Dan Federkeil and 2014 CFL Grey cup contender. He was the original inspiration to create the Travel Roller XL before any other larger roller like it was ever created in 2007.  Inspired by Dan’s 6″6 structure,  Travel Roller […]

A Quest For The Best Foam Roller

The best foam roller would have an ability to vary the smooth surface layers to adapt along with the tolerance of the person rolling. Having different layers would stay consistent with the unique individuality that comes with tailoring the rolling to a person’s tolerance. Variable surfaces of a foam roller would be a tremendous bonus feature.

FOSTERING FOAM ROLLING

As seen in Canadian Chiropractic Magazine -Don’t fear the roller. Practitioners sometimes voice a concern that the foam roller will take the place of treatment and encourage people to not return for subsequent treatments. The most common reason patients don’t return is that they are not getting results – not because they were taught to use a foam roller on their own.

Welcome to the New Travel Roller website

Enjoy the tour and thanks for visiting, shopping and joining our rolling community! Feel free to send us your Travel Roller testimonials and photos of rolling around the world!

Travel Roller is your 24/7 Massage Therapist

Travel Roller is your 24/7 Massage therapist. Designed for convenient travel and use massage any where you go, you can achieve improved flexibility, mobility and posture while getting a wonderful therapeutic massage. At the same time you are also strengthening your core muscles, glutes and shoulders, with consistent and dynamic use.   In just 5 […]

Back Pain & Pregnancy

Here are some of the reasons why more than 3/4 of women experience back pain during pregnancy: your centre of gravity shifts forward towards your growing baby, the hormone relaxin loosens your joints to prepare for birth, but also loosens ligaments that support the spine…

Roll before you RUN

Why we roll our glutes is very important, if your glutes and hips feel weak they may be inhibited. Here is how to fix hip and piriformis pain.

The Travel Roller may help with Concussion recovery

How Travel Roller may be a great self massage management tool for athletes with concussions -it fits ergonomically in the cervical curvature of the neck. It was very important in the design that it be 4.3 inches in diameter and fitting most economically under the neck was very important to align and massage the tissues around the curvature of the neck and skull.

I love my TR Acupressure Balls!

I love my TRACU Ball Elite!! It’s so simple and easy to have trigger point release anywhere you go. It helps to keep me going daily on the bottom of my feet, my sore shoulders from playing tennis, helps me relieve my carpel tunnel syndrome and tight wrists from working on the computer in the office.

Active Office Worker Fitness Tips

1. ERGONOMICS – Check your office ergonomic set up. How is your posture and body mechanics? Get the right office set up. You can find great active office desks, chairs and

Functional Foam Rolling Courses

Travel Roller introduces NEW Educational Courses: Functional Foam Rolling Registration NOW OPEN  Locations TBA Cost: $375 Early Bird Before Sept 30th $450 Reg Price Level 1 & 2 Combo Early Bird $745 (Includes Travel Roller) FFR Level 1: Calgary , Alberta October 18-19, 2014 FFR – Level 2 Calgary, Alberta November 29-30, 2014 Featuring the […]

Cleaning and adjusting your Travel Roller

I love my TRACU Ball Elite!! It’s so simple and easy to have trigger point release anywhere you go. It helps to keep me going daily on the bottom of my feet, my sore shoulders from