5 Benefits to Rolling Out

5 Benefits to Rolling Out

If you’re ready to take your game to the next level, ensuring your muscles are primed to perform and aided in recovery is paramount. Enter the TB12 Vibrating Pliability Roller, your tried and true teammate in creating and maintaining long, pliable muscles. If you’re new to the TB12 Method, pliable muscles are resilient, able to move without restriction, and can better absorb force. This allows you to minimize your risk of injury and do what you love—for longer.

"The benefit of a vibrating roller or sphere is about stimulating your nervous system," says Body Coach Bryan Hart. "If you work a muscle and you stimulate the nervous system more (using vibration) you’ll see an increased change in tissue quality."

Whether you’re an in-season athlete, a weekend warrior, or simply looking to offload tightness and stiffness from the workday, we recommend rolling out your muscles before and after every workout, and using vibration to stimulate your nervous system.

"Adding vibration prompts your nervous system to react differently, which increases blood flow, increases tissue temperature, and relaxes the muscle a little faster," Hart adds.

Read on to learn about 5 functional benefits of rolling out with vibration. 

1. Increases Blood Flow

Using a TB12 Vibrating Pliability Roller pressurizes both your muscles and the arteries that carry blood to your muscles. The pressure of the repeated motion enhances muscle pliability and increases new blood flow to the area, giving your muscles a leg up (no pun intended) before you start moving. Optimizing blood flow to your muscles also helps supply the muscles with ample oxygen and fresh blood and more efficiently moves waste out of your muscles and into your kidneys. Allowing things to move seamlessly in and out of your muscles supports endurance, overall tissue health, and accelerates recovery.

2. Increases Neuromuscular Facilitation

We’re big on the mind-body connection here at TB12 and the act of using your roller sends signals from the targeted muscles to your brain that it’s time to get moving. These signals, rapidly firing between your muscles and brain, work collectively to prep your muscles to perform and place you in the right mindset to push past your limits. 

3. Increases Range of Motion in Your Joints 

Stiff joints, which can come from inadequately warming up or cooling down, improper nutrition, or prolonged periods of sitting, can lead to pain and severely impact your mobility. Using a roller boosts your range of motion in the impacted joints which allows you to move with ease and reduces your risk of strain and injury. With tight joints particularly, make sure to start on the lower vibration levels and work your way up.

4. Allows Muscles to Return to Resting Length Faster 

After finishing a workout, your muscles naturally shorten and thicken. You’ll likely feel the symptoms of this between just a few hours and up to a day after finishing a workout. Called Delayed Onset Muscle Soreness (DOMS), these muscular changes can temporarily decrease muscle strength and leave your muscles feeling dense and weighty. If recovering quickly is high on your priority list, foam rolling provides pressure to your muscles which allows them to return to their resting length faster. 

5. Decreases Soreness and Improves Recovery Between Workouts

Working out can cause swelling and microtears in the muscles. Although this is a protective body mechanism and initiates the healing process, this causes soreness and makes it hard for you to power through your next workout. When the muscle repairs itself (and grows stronger), you want your muscles to heal in a pliable state. As foam rolling increases muscle length and muscle pliability, using your roller after working out supports muscle recovery, minimizes the length and intensity of soreness, and slows lactic acid buildup in the muscles. If you’re following a training plan, boosting recovery will allow you to reach your benchmarks with greater ease. 

Our TB12 Vibrating Pliability Roller offers four different vibration frequencies so you can increase the intensity over time. Try starting on level 1 or 2 and build up to levels 3 and 4 for optimal nervous system stimulation. With time and commitment, using the roller will teach your body and brain new patterns of movement by creating additional neural pathways. 

The different contours on the exterior allow you to intentionally target different muscles and focus on the tender spots. We recommend spending between 5 and 10 minutes rolling out both before and after working out. Focus on key muscle groups like your calves, hamstrings, glutes, quads, lower back, and mid-to-upper back. For smaller muscle groups or hard-to-reach spots, try pairing your roller with the TB12 Vibrating Pliability Mini Sphere. And make sure to check out our YouTube Channel to learn how to properly use the roller on different muscles. 

Pliability is a central tenet of the TB12 Method and once you experience it for yourself, you’ll see why. Make the commitment to rolling out daily, and you’ll quickly reap the benefits in both your performance and recovery.