DIY spinal massager

A stiff back, “clogged” muscles, suddenly weakened arms, difficult to move legs and general nervous fatigue - it’s rare that a person has not experienced these unpleasant sensations during or at the end of a hard day at work. You can cope with these symptoms of extreme fatigue with massage. However, finding a good specialist is difficult. Therefore, for emergency cases, when pain literally “drives you crazy,” there are devices with which you can independently get rid of unpleasant sensations. At the same time, homemade massagers created according to detailed instructions from this article are not inferior to industrial designs.

How to make a roller back massager with your own hands

Back massage using various devices stimulates improved blood supply to the muscles and internal organs of a person.
This is especially true for people leading a sedentary lifestyle. Massagers with roller elements are considered the most effective. There are many types of such tools on sale, but not every person is able to choose the right model for themselves. The way out of the situation is to make a roller massager with your own hands. The materials used are parts from unnecessary items found in every home.

First you need to calculate the required length of the massager. It depends on the length of a person’s arms and affects the ease of use of the device. Based on these dimensions, you need to prepare the required number of rollers.

The easiest way is to turn them out of wood on a lathe. The wood should be fairly hard, such as oak or birch. If you have old ledger accounts in your house, you can use their bones as massager rollers.

The manufactured rollers are carefully ground with sandpaper to remove burrs and possible chips. If you neglect this procedure, you will experience a feeling of discomfort and even possible injury when using the massager.

Copper or aluminum tubes with thick walls can be used as axles for the rollers. Their outer diameter should not exceed 5-8 mm. Depending on the size, wooden rollers are placed on the axle in 4-6 pieces. In total you will need 10-12 roller elements.

The basis of the device will be a nylon cord 6-8 mm thick, the length of which should be twice the size of the massager. To make handles, two pieces of PVC pipe, each 10-15 cm long, are suitable. A cord is threaded through them and its ends are firmly tied, hiding the resulting knot in the cavity of one of the handles.

Then the cord is stretched on a flat surface and its handles are fixed with clamps. Then, depending on the diameter of the rollers, the locations for installing the roller axes are marked. It is believed that the optimal distance between the rollers should be 1-2 cm.

The final stage of work involves fixing the roller elements to the cord. The easiest way to do this is using aluminum rivets, the diameter of which should correspond to the internal size of the tube from which the roller axis is made. If rivets of a suitable size cannot be found, the axle can be secured with self-tapping screws and a press washer.

Seat and back

Different models of rocking chairs differ in the shape and structure of their main components, represented by the seat and backrest. According to their structure, the elements are divided into the following types:

rigid (they are based on materials that allow the use of orthopedic strips);
soft, equipped with small mattresses (if desired, they can be easily unfastened or untied);
models made in the form of soft covers thrown over a rigid frame.

Broom (plastic or wooden)

By holding the broom handle shoulder-width apart and then rolling it along your leg muscles, you can find leverage that will allow you to dig deeper into your muscles than you could with just your hands.

Use the broom handle to work your leg muscles - thighs and calf muscles - and begin to identify trigger points and sore spots. Gently rub and knead as if using a rolling pin.

Tip: Make sure the broom handle is smooth. If it is made of wood, it should not have any jagged edges, otherwise it will be uncomfortable or potentially dangerous.

What to make a device for kindergarten from

First, you should consider the question of how to make a massager for a child and what materials will be required if this is a simplified device. It is better to use natural materials to make products for children. These include:

chestnuts;
acorns;
various cereals;
smooth sea pebbles;
much more.

Natural materials for the massager

Of the artificial ones, the following are often used:

plastic bottle caps;
the bottles themselves;
plastic bags;
buttons;
felt-tip pen caps;
various small items from children's toys and other suitable items.

Ready-made massage tracks used for making massagers

For example, to make a mat for your feet, you can use fabric bags filled with cereal or other massage filling.

A combination mat is considered to be quite unusual and effective in action. In one place you can bring different ideas to life: a river with a bridge, green grass, a labyrinth, a snake. To recreate the plot you will need a lot of natural materials: sand, pebbles, grass and the like. You can make not just a mat, but a massager in the form of a path.

To make a simple massager for the arms and legs, as well as the back, you will need the following materials:

bottle caps;
plastic containers from kinder surprises;
caps from felt-tip pens and similar items.

It takes from half an hour to an hour and a half to make. If you are planning to make a rug or a path, then these types of things require much more time. To make a path from different squares, you need to spend several days.

2. Rolling pin

This self-massage tool is similar to a broom handle, but even easier to use (making it especially great for older adults). You can “roll out” the entire body with a simple wooden kitchen rolling pin. It’s not for nothing that in Rus' they not only massaged people with a rolling pin, but also straightened bones. We’ll leave the bones to the specialists, but a simple rolling pin can help get rid of muscle tension and even deal with problem areas where “cellulite” forms.

Tired neck, back, legs, stomach - this tool can do it all. Movements - rolling, light tapping (not on the joints). This massage will improve microcirculation and promote health and good shape. In addition, it will improve your flexibility - after all, you need to adapt to self-massage with a rolling pin in a variety of areas.

Tip: when choosing a rolling pin for self-massage, pay attention to smoothness and long length. A short rolling pin will be inconvenient for self-massage of the back. Do not massage the chest area or apply strong pressure to the neck area. The neck is a very delicate place and movements must be appropriate.

Instructions for use

For the therapy to proceed safely, the following conditions must be met:

When affecting the lumbar or abdominal area, the procedure should be carried out at least an hour after eating.
You should not take a cool shower after the procedure, as exposure to the applicator causes blood flow.
After the massage you should rest for 15-20 minutes.
If you have allergic rashes, dermatosis or other skin damage, you should not use the applicator.
The therapy lasts an average of 20 minutes, but if the pain is too strong, the procedure must be stopped.

For the neck

For the treatment of osteochondrosis, it is recommended to use a roller-shaped applicator. The procedure lasts 10-15 minutes, you need to fix the position for 60 seconds, then slightly change the position of the head, and so on until the end of the session. There should be no pain; if it does appear, stop therapy immediately. The course lasts 3 weeks, after which you should take a break for 2 weeks.

For the back

Back pain can be caused by diseases of internal organs, sprained ligaments and muscles, and compression of nerve endings. For the back, the most suitable applicator is in the form of a mat or a large belt.

When using the applicator on the back, the procedure should be performed for 30 minutes. The duration of the course is 2 weeks, after which a break is taken for 10 days. Using a back applicator will help relieve muscle tension and relieve pain.

For legs

The surface with needles is used with feet for arthritis of the toes or heel spurs. The procedure can be performed sitting or standing if pain allows. The duration of the procedure is 30-40 minutes. It is also useful to walk on the mat, transfer your body weight from one leg to the other, and turn your foot to the outer or inner side.

Trampling on needles will help overcome the problem of numbness in the limbs.

For face

The mat is applied to the previously cleaned face. This helps to tighten the oval of the face and eliminate inflammation. The procedure lasts 10 minutes and is performed every other day.

For various diseases

Kuznetsov’s applicator is not capable of curing diseases; it is rather a preventative agent that helps relieve pain in the following diseases:

Radiculitis – if the disease is acute, experts recommend three acupuncture sessions per day. The duration of the procedure should not exceed 5 minutes, since the pain syndrome with radiculitis is extremely high.
Sciatica – when there is compression of a nerve, it is recommended to carry out the procedure every day, the duration of the session is 10 minutes, the sharpness of the needles is average. The applicator is applied to the lower back, buttocks and outer thighs.
Spinal hernia - the treatment regimen is identical, but the procedure lasts 30 minutes. After the end of the session, it is recommended to lubricate the problem area with camphor oil and wrap yourself in a warm blanket for an hour, or wear warm clothes.
Arthrosis – the applicator for arthrosis is used daily, preferably 2 times a day. The mat is applied to the affected joint, the pressure is medium. Afterwards it is recommended to wear something warm, this will help improve blood circulation.

Frozen water bottle

If you regularly experience leg pain or spend a lot of time standing at work, it's likely that all the muscles in your lower legs are tight. Simply place a frozen water bottle on the floor and roll back and forth with your entire leg, paying special attention to those super sore areas, as well as your feet. Too cold? Put on a pair of warm socks and continue. Self-massage experts suggest rolling each foot for 5 to 15 minutes at least once a day, and perhaps more often if you're a runner or have a diagnosed plantar fasciitis (spur).

Timer circuit

Rice. 2: Timer circuit In Fig. Figure 2 shows the timer circuit. It uses IC NE555 connected in monostable mode. Initially, when you press switch S2, the monostable flip-flop is triggered and its output rises for 10 minutes. After this, its output is reduced to produce a beep from the piezobuser, and the red LED (LED2) lights up, indicating that the stimulation time has expired.

Plumbing pipes

The original devices for this massage are called black roll. They are made of foam of different hardness. You can make your own roll at home for about 10 times the price. To do this, buy an external plumbing pipe 80-90 cm long (not the gray internal one, but the orange one - it is tougher) and gray foam insulation for it. With this massager you can do gymnastics and massage at the same time! What a time saver!

All exercises can be easily found on the Internet on the black roll website.

Safety precautions: when you do self-massage using any tools, do not overdo it with pressure on areas such as the neck and visual bumps on the back of the head. If your condition worsens, discomfort or dizziness occurs, stop exercising and consult a doctor.

Materials

Let's take a closer look at what you can use to make a chair with your own hands. To do this you will need the following materials:

tree;
particle boards;
furniture plywood;
plastic;
metal;
thick fabric (vinyl).

Each material has its own advantages and disadvantages and differs in processing features.

Massage in addition to training

Many muscles, for example, the lower thigh, are quite difficult to “pump up” with conventional exercise equipment in the gym. This is especially true for fascia - the connective tissue that forms the muscular skeleton of the body. The ability to stretch, show flexibility, plasticity, mobility - all this is thanks to these miracle muscles.

It is difficult to stretch and relax the fascia through exercise, but it must be done for normal body comfort. This effect is extremely useful after strength loads, muscle injuries during the recovery stage, for correction or weight loss. A special myofascial roller comes to the rescue. Its use with constant back loads allows you to achieve the following results:

reduce tension, increase muscle flexibility and mobility, accelerate blood flow, saturate muscles with oxygen;
correct posture, improve balance;
reduce muscle pain when playing sports or after an injury;
protect the bone skeleton from damage, keep joints in “working” condition;
accelerate muscle growth through high-quality drainage massage;
remove toxins from the body by cleansing cells;
reduce weight, reduce body volume due to mechanical effects on subcutaneous fat, stimulating its burning;
remove cellulite, improve skin condition;
normalize emotions, improve sleep, relieve stress.

Using a roller to massage your back and other parts of the body, you can get a good effect, but not comparable to visiting an experienced massage therapist. But the difference between self-massage is the cost. For a course of classic or specialized massage, which usually consists of 10 - 12 procedures, you will have to pay a hefty sum.

A studded foam roller will help you save money. The price for the Foam Roller is no higher than the cost of one session, about 1000-1500 rubles, and you can use the myofascial roller at any time.

Ease of use allows you to massage the whole body yourself; no additional training is required, only desire and free time.

Indications

Exercise machines are prescribed in the following cases: displacement due to fractures and dislocations; with the help of exercise machines, the vertebrae are secured in a certain position, they do not move. For scoliosis, a long course of spinal traction is not recommended; this avoids complications.

If this condition is not met, there is a risk of injury; scoliosis therapy requires an integrated approach, it is necessary to undergo a massage course and do special exercises. In some cases, doctors do not recommend doing such exercises for osteochondrosis in order to avoid injury to the affected vertebrae and discs.

Traction for a hernia is an excellent alternative to surgery; traction forces have their limits, otherwise there is a high probability of worsening the patient’s condition.

Effect of traction:

Proper massage with a massage roller

Using a foam roller you can stretch your back muscles, speeding up the recovery process. It is enough to roll the fitness roll over the part of the body that needs massaging, but without applying additional physical pressure. The ideal pressing force for a person is his weight (with the exception of being overweight).

To “flex” your back muscles, you need to lie on a massage cylinder. Perform smooth forward-return swaying of the body along a horizontal guide. You need to “roll” not along the spine itself, but slightly moving to the left, then to the right of it.
A few sweeping rolls are enough to loosen muscle stiffness and work the deep areas of the back.

Watch the video below the article, which clearly shows the mistakes, as well as the correct technique for exercising on a fitness roller.

For high-quality muscle relief, you should get a relief roller for massage. The spiked roller can be used for the back, hips, to warm up the arms, abs, and feet. To achieve maximum efficiency and benefits of training, it is enough to use the roller 2-3 times a week for 15 minutes, combining exercises to work the muscles.

It is worth considering that for women, as well as beginners, a cylindrical massage roller with spikes of low or medium hardness is suitable. For men, it is preferable to use an elongated massage cylinder with increased rigidity. The size of the roller depends on the type of areas that need myofascial stretching:

30 cm - for arms, legs, neck;
45, 50 cm or more to work the back muscles.

What are the types of devices?

Baby massagers come in different types, and all of them can be made independently using simple materials. The most popular options are:

For feet – these devices are designed to massage the feet to prevent flat feet. It is better to perform it on bare feet. They are divided into types in the form of a mat, a tube with a rough surface, and a track.

DIY device for arms and legs

DIY massager for neck and shoulders

Massage paths are very popular in kindergartens. Immediately after sleep, children walk along it and finally wake up, because the textured surface of the path stimulates the soles of their feet and invigorates them.

Back massage roller for non-athletes

Don’t forget that it’s not just athletes who need to stretch their back muscles. A sedentary lifestyle is complemented by a number of diseases of the spine and joints, which are provoked by office work or long periods of driving. The muscles are constantly tight, there is no normal blood flow, and bone support is poor due to loss of muscle tone.

A fitness roll, when used after intense, monotonous work, will help relax muscles, activate tone, and relieve fatigue. Foam Roller helps prevent the following diseases:

osteochondrosis:
scoliosis;
protrusions, intervertebral hernias;
headaches caused by diseases of the cervical spine;
obesity.

To maintain back health and joint mobility, it is enough to purchase a cylindrical roller to systematically carry out self-massage.

Contraindications to the use of a myofascial roller

Due to its ease of use, the foam roller is harmless to use and does not cause side effects. Like classic massage, roller massage requires a competent assessment of the possibility of its implementation, taking into account physiological characteristics and health status. There are a number of restrictions under which the use of roller massage is unacceptable:

skin lesions;
dermatitis, focal superficial rashes of various origins;
allergic reactions;
phlebeurysm;
damage to ligaments and muscles;
joints that have not become stronger after a fracture;
internal organ damage;
junior preschool age.

When buying a foam roller for self-training and back massage, buy quality products that have a certificate of conformity and safety of use.

Any activity must be started gradually, assessing your capabilities and monitoring the result.

Features of the classes

The stereotype is quite widespread that it is enough to hang on the crossbar for a short time; there is no need to use more complex structures. It is worth noting that if you weigh more than 100 kg, doing this is strictly prohibited; the method will help to achieve simple muscle stretching.

Hanging on a bar requires preliminary warming up of the muscles in the gym; at the age of over 45, it is not recommended to risk your health.

It is in such cases that it is recommended to use the Evminov board; after six months of exercise, the effect will be amazing.

DIY massager: types and detailed assembly instructions