How Much Do You Know About the Ceramic Bed

How Much Do You Know About the Ceramic Bed

Millions of people around the world currently suffer from different muscles and joint related ailments. Age, genetics or lifestyle are often among the major contributor to such ailments. The economic and psychological costs are immense for any person suffering from them. A major proven solution for such ailments is the ceramic bed.

Get rid of your pain

Different body heating instruments have been used by people all over the world for treating many ailments for centuries across various societies. The ceramic bed has been recognized as one of the most effective modern heat-generating instruments for the purpose of treating several body and muscle ailments. By the use of ceramic stones embedded in heat resistant fibres, heat is transferred to the bed by the means of infra-red heating produced by the use of electricity. Negative ions present in the infrared react with the positive ions present in the body to produce a balancing effect, which helps treat a variety of ailments.

Doubles as a heating bed for winter

Instead of opting for expensive heating solutions for your bed during winter, a ceramic embedded bed can be used as a cost-effective alternative for a good night sleep. Tests and trials among several people across years have proven that sleeping in ceramic beds has been perceived to be more comfortable and preferable that other methods of room heating.

Ideal for businesses and home

Spas, health clubs, hospitals or clinics can ideally use it for their customers and patients. It can be used in domestic purposes too. It can be used for years without the need of any service or maintenance. There are several models of durable ceramic bed that can be used for different purpose across different institutions.

Effective for several ailments

The use of such bed can work against a range of ailments for patients like asthma, fibromyalgia, arthritis, rheumatoid arthritis, joint pain, migraines, back pain, osteoarthritis, pain and sleep problems. It can also prove to be an effective instrument for strengthening the immune system. Several models and designs of the ceramic bed have been approved by reputed institutions like the FDA for use in the public domain.

Choose authentic and reliable brands

Of course, not all ceramic embedded beds can be considered safe or durable. Buy authentic and reliable products from the right brands to ensure that your money is spent on the right ceramic bed. Thus, choose the right product and optimize your benefits.

Fitbit Surge Fitness Superwatch Review

Fitbit Surge Fitness Superwatch Review

One of the fastest growing markets in health and fitness right now are fitness watches. The newest era of wearable technology brings in some very impressive fitness gadgets, and the Fitbit Surge is at the top of its category. In this article an experienced Surge wearer will give the down low on this fitness superwatch.

Features

The Fitbit Surge has capabilities such as GPS tracking, continuous wrist heart rate monitoring, workout tracking, and sleep monitoring, all packed into the functional and sleek watch design.

How it Stands Out

The Surge stands out for multiple reasons. The heart rate monitor is one of the first of its kind to offer constant, and very accurate heart rate monitoring without the use of any separate chest strap. The surge also boasts a very accurate and useful daily step, calorie, elevation, and distance calculator.

A stand out feature for the Surge is its multi sport capability to track the users exercise metrics during numerous types of activity, such as hiking, biking, running, rowing, weightlifting, yoga, and many more. The battery lasts multiple days to a week depending on how often the users tracks their workouts and the overall design itself is sleek and fashionable for fitness enthusiasts.

What Needs Improvement

The main issue that arises with long term use of the Fitbit Surge is skin irritation from repeated wear. The Surge band requires washing at least every other day in order to ensure that bacteria does not build up on the band. This is a general issue across many other types of fitness bands and watches, and is easily mitigated by washing the band each time you take it off.

Why You Should Get One of Your Own

The Surge is a magnificent piece of wearable technology that really will inspire its wearer to exercise and track their progress. It makes tracking your workout and daily lifestyle easy enough, so any person can make the right kind of changes with their life in order to live healthier. As an added bonus, with the Fitbit app integration, users can add other friends who wear Fitbit technologies and enter weekly and daily fitness challenges which boosts morale through friendly competition. You can challenge friends during individual workouts, daily challenges, or even week long challenges. Ultimately the Fitbit is a great way to encourage yourself to workout and live a fit life, while enjoying it and being much more educated than you would be otherwise.

Overall, the Fitbit Surge is a fitness product ahead of any other in its category, and well worth the money for any person who cares about fitness in their life. It does not take a fitness fanatic to optimize what this watch can do, it was built for everyone.

The Perfect Fit for Getting Fit

The Perfect Fit for Getting Fit

Imagine a (not-so imaginative) world where the goals of getting more people to workout AND more people to spend time enjoying the outdoors could both be reached with one solution. Now imagine if this ONE solution also created healthier citizens in your community. Instead of trying to get more people to join your local health clubs, what if you brought outdoor fitness equipment to your parks or walking trails and let your citizens use them for free? This will help increase the opportunity for the public to use recreational and fitness facilities at no cost.

When actively taking part in the initiative to create a happier and healthier community and park system, it’s important to choose equipment that offers various exercises in order to give users a strong, balanced workout. Today’s outdoor fitness equipment offers people the same fitness benefits as indoor facilities – at their own pace, on their own schedule and with no membership fees. Since the majority of users are of the 90% who don’t belong to a gym, the equipment caters to those who typically don’t have the time or financial means. It is not meant to take the place of indoor equipment and training centers. It is, however, designed to focus on general flexibility, cardio and muscle strengthening. It is second nature to see colorful playgrounds, picnic tables and park benches in public spaces, outdoor fitness equipment merely provides another site amenity option.

The Science Behind It

In addition to the traditional health benefits, placing fitness equipment in the outdoors also offers nutritional and health benefits as well. Sunshine and fresh air can help with osteoporosis and vitamin D deficiencies. Mental health studies prove that simply being outdoors can also help lower tension and depression levels, with even more studies showing improvement in moods and general well being. Specific studies done on the benefits of exercising outside suggest that the change of scenery can help prolong workouts and alleviate the tedious activities involved.

Indoor and Outdoor Working Together

The question of “why” is asked by many when beginning to consider placing outdoor fitness equipment in their community. While, at first glance, indoor gyms and outdoor fitness areas might appear to disagree with each other, they can actually work together nicely if placed appropriately. It is important to note that the people using outdoor equipment are usually not the same people holding a membership to an indoor gym.

Despite many news stories and studies expressing the benefits of regular exercise, only about 10% of Americans actually use their local fitness centers. While reasons range from busy lifestyles to high membership fees, the biggest hurdle to overcome is appearance and intimidation. The thought of working out next to someone who is more physically fit can have a huge impact on whether an individual takes the first steps to a healthier lifestyle. Outdoor fitness courses are designed to provide levels of challenge for older children and adults. The events can be laid out along a pathway or configured to fit your area. Sign packages explaining the various events and suggestions for physical programs and warm-up/cool-down routines are generally included and there is typically a choice of color options.

What To Look For In The Stair Climber Machine You Should Buy

What To Look For In The Stair Climber Machine You Should Buy

There are various simple and easy to do activities that can help you be fit. Walking up a flight of stairs is one of them. If you want to burn calories, tone and strengthen your muscles, nothing could be more effective than climbing stairs. But to gain the full benefits of this particular workout, you don’t have to find a flight of stairs wherever you are or to constantly climb your own at home every time. You can use the stair climber equipment for this particular type of work out.

With a stair climber, you can reap all the benefits of stair climbing. This fitness equipment offers a great workout – it engages every major muscle in your body, from the glutes to the quadriceps and calves. It is one of the most effective pieces of equipment you can use to burn calories and achieve your cardio goals.

This gym equipment though is one of the trickiest to buy. So how can you make sure you will be choosing the right stair climber to buy? Below are the essential qualities and features you should look for in the equipment you should purchase:

Quality construction – One of the most important things you need to consider when buying a stair climber machine is its construction. Pick a design or model that creates resistance with hydraulic pistons or one that uses magnetic cables. These types of machines usually operate smoothly and more quietly.

Good stability – The equipment you should end up buying should be highly stable. It must be sturdy and solid. Never buy a stair climber that wobbles or moves around whenever you’re stepping on it. To test the stability of the machine, try it out before buying it.

Clear and comprehensive display – There is a wide range of variables that can be displayed on the stair climber’s monitor. To monitor your progress properly and to make sure that you are getting the most out of this machine, choose one that can track your distance, speed, and the number of calories you have burned. If possible, buy one that can track your heart rate as well. You can also consider buying a model that comes with programmed routines.

Independent pedals – Finally, if you want to buy a stair climber with pedals, make sure that they are not dependent upon each other. This is because if they are connected to or dependent on each other, one pedal will not rise when you step down on the other one. This will then allow you to cheat and you wouldn’t receive the optimal benefits every time you exercise using this machine.

Different Tips For Using A Treadmill To Burn Calories And Strengthen Your Muscles

Different Tips For Using A Treadmill To Burn Calories And Strengthen Your Muscles

Treadmills may feel safer and more controlled; however, you may even find the workout easy. Health experts have provided some great tips for upgrading your treadmill time and maximizing the benefits of your run.

To Burn More Calories

Do intervals – If you want longer training runs, running at a consistent pace is recommended. But during shorter workouts, you have to increase the intensity by including speed intervals. If you alternate between running a couple of minutes at a moderate pace and throwing in bursts at a faster pace, you will certainly build endurance, burn more calories, and become a stronger, faster runner. Apart from that, intervals can efficiently fight belly fat.

Increase your speed gradually – Running faster will burn more calories, and since you do not want to begin your run at several miles per hour, begin with a brisk walk and every 2-5 minutes.

Run longer – It is a wise idea for you to combine different types of running workouts. In case you are not running intervals, consider doing a longer run at a consistent pace. When you run for 30 minutes, you can actually burn 270 calories. 45 minutes can burn 405 calories, and an hour longer run will burn 540 calories.

To Boost Your Speed

Include tempo runs – If you wish to run faster, you have to practice running at a faster pace. A tempo workout will involve running slightly faster than your comfortable, normal pace for a certain period of time. After you have warmed up, set your desired pace on the treadmill and run.

Consider practicing negative splits – This technique will involve running second half of a run faster than the first half. If might seem that your time is being slowed but be aware that if you conserve your energy in the beginning and allow your muscles to warm up, you can comfortably increase your pace on the second half of your workout. In turn, you will end up with a faster time.

To Strengthen Your Muscles

Raise the incline – This will provide a little extra power in your lower body. You must know that doing hill work will help prevent shin splints.

Add walking lunges – Slow down your speed, take wider steps, and perform walking lunges in order to tone your tush and legs.

Do not hold the handles and pump your arms – If you use your upper body whilst running will tone your biceps, triceps and shoulders. Apart from that, this will also tone your core since you are balancing without holding on.

Both Sides Up

Both Sides Up (The BOSU)

Have you wondered what the new piece of equipment, which looks like a giant blue marshmallow is all about? It’s not so simply called a ‘Bosu’, which is an acronym for “both sides up”.

One side is a solid platform 25 inches across, the other side is domed shaped similar to half a swiss ball. The bosu can be used with solid side down or up creating two distinctive balancing modes. This unique design makes the bosu an extremely versatile and functional piece of equipment. A small group of professional and Olympic teams first used prototypes of the bosu in 1999. David Weck invented the bosu when he saw a need for a safe and effective piece of equipment that challenges the users balance, core stability and pro-perception.

The bosu has two unique properties. Firstly, it is very versatile you can use the bosu for many training modes such as: strength, power, cardio, rehab and core stability training. Secondly, no matter what mode of training you are performing on the bosu balance and stability will also be a factor.

The bosu works great as a platform for traditional weight training exercises. Leg exercises such as squats and deadlifts, upper body exercises such as dumbbell press and one arm rows can performed using the bosu as a base of support.

Power training such as plyometrics can be performed using the bosu. Try jumping on and off the bosu at different angles not only are you performing a plyometric but the changes in angles help improve agility necessary for most sporting situations. Group fitness classes using bosu’s for cardiovascular exercise can already be found in the USA. If they haven’t already started it is only a matter of time before a class similar to step classes will be started in New Zealand. Jogging or stepping on to the bosu will give you a cardiovascular response similar to using a rebounder or stepping on to a box.

The bosu works very much the same way as a wobble board is used in rehabilitation. Standing on an unstable platform increases the amount of work the stabilizating muscles have to do to keep balance. The properceptive system (senses body’s position) also has to work a lot hard to maintain a balanced posture. Overloading these systems will in a normal situation increase their ability to function.

The bosu can be used to perform many of the same core stability exercises found using a swiss ball. Because of the unique nature of the bosu, new core stability exercise can be perform such as rollout while kneeling on the bosu or bridging with elbows on the domed side. The variation of exercises and modes of training using the bosu is huge. Because of the doubled sided nature of the bosu some exercise can be made more difficult by having the dome-side facing down. An example would be performing squats on the solid-side up.

The most important factor the bosu has to offer is no matter what mode of training you perform balance and stability will also be trained at the same time. This makes the bosu a great piece of equipment for the average exercises enthusiasts to the professional athlete. The two for one deal is a great way to save time allocated towards training. With today’s busy lifestyle time set aside for training is at a premium, for example the bosu gives you the opportunity to strength train and work on stability at the same time. Sporting situations place great demands on balance and stability, exercises using the bosu gives you a more sports specific style of training. For example performing squats on a bosu not only improves strength but also places great demands on balance and stability.

If you are looking for more information on training with the bosu there are DVDs, videos and books found on the Internet at sites such as http://www.amazon.com. If you do not have access to a bosu, try the larger sporting retail stores.

BOSU exercises

The following exercises can be used in addition to an individual existing exercise programme. Before commencing any exercise seek clearance from a medical practitioner. If possible have a qualified instructor check your technique.

Do not hold your breath, breathe out on exertion. Maintain a neutral spine position and switch on your inner core on before starting exercises. Maintain technique throughout exercise, once you lose your technique -stop! Make sure you perform all exercises in a cleared area with no chance of contacting objects during falls.

The following exercises are not to be used as a programme; they are merely an example of verity of different exercise modes that the bosu can be used.

1. Bosu Squats (Strength training)

Bosu squats can be performed with a barbell, dumbbells, medicine balls or simply body weight. A great exercise for strengthening the back and lower limbs. The nature of the exercise places greater demands on muscle stability and balance compared to traditional squats. Performing bosu squats with curved side down increases the difficultly of the exercise.

Starting position

Feet should be width apart, toes forward and slightly outward. Keep elbows directly under the bar, eyes on the horizon and the chest up. Move with hips first then knees.

Down phase

Squat as if sitting into a chair, keeping the abdominals strong. Stop decent if you start to lose your balance or the pelvis tilts backward. Stop when the thighs are parallel to floor.

Up phase

Drive through your heels using your glutes and quads. Keep eyes on the horizon, abdominals strong and the chest up throughout the movement. Do not lock your knees at the top of the movement.

2. Alternating M/ball Bosu press (Power training)

Mixing elements of power and stability training this exercise can be very demanding. This exercise will increase upper body (chest) power when performed with explosive speed. The nature of the exercise will help increase coordination and stability of the upper body.

Starting position

Place two bosu’s just greater then shoulder width apart. Start with the medicine ball next to the left hand bosu. You can perform full press-ups or start on your knees depending on your training experience. Place your left hand on the medicine ball and your right hand on the bosu to the right.

Down and up phase

Perform a press up until your upper arms are parallel to the floor. As you come up to the starting position move your left hand first by rolling the medicine ball to the bosu on the right. Then place your left hand on the bosu on the left. As you do this place your right hand on the medicine ball next the bosu on the right. Repeat steps on opposite sides until rep range has been reached.

3. One-legged balance (Balance/Rehab training)

This is a joint stability and balance exercise. A one-legged balance exercise is usually performed for rehabilitation of the lower limbs, hips or lower back. Because the bosu produces an unstable platform, this exercise helps increase stability of the ankles, knees and hips. When performing rehabilitation exercises always seek guidance from a qualified professional.

Starting and finishing position

Place one foot on the centre of the bosu. Slowly step up and raise the opposite foot slightly of the bosu by bending your knee. Try to keep your hips level with each other. Keep your eyes on the horizon and the chest up throughout entire exercise. Hold this position for 10-20 sec or until you lose balance. Repeat with opposite side. Always start with weaker side first.

4. Rollouts on Bosu (Core stability training)

Rollouts on a bosu will place demands on balance and inner core strength. This exercise highlights the need to have a strong integration between the inner core and the thorax muscles, which in turn, are linked to our legs and arms.

Starting position

Kneel on a bosu while placing both arms in the middle of a swiss ball, which is about half a metre away. Maintain a neutral back and neck position at all times throughout the entire exercise.

Finishing position

Slowly roll the swiss ball away from the bosu. Maintain a neutral back and neck position at all times throughout the entire exercise. Make sure your forearms are in contact with the S/balls and your inner core muscles are switched on. As your increase in core strength increase the distance your roll the swiss ball away. Slowly return to starting position.

Running Shoes and You

Running Shoes and You

As a runner, you know the value and importance of purchasing good, stable running shoes that match your stride, weight, pronation, and all around your foot. When I began running over forty years ago, I ran in any old shoe I found – quite literally found. As a PE teacher, locker clean-out at the end of the year produced numerous nice, fairly new shoes, and as they say, “When the shoe fits, wear it” and so I did. This was back in what I lovingly refer to as our poverty days, so my shoe browsing was of necessity as well as choice. Thousands of miles later, I can now be quite picky.

I run four times a week and put in about 20 miles unless I am training and then, of course, the mileage increases. I have completed one marathon, a terrific and exhilarating accomplishment, however, because of the time and intensity involved in training, I now focus on 2-4 half-marathons per year. With a sound base under me, training is rudimentary and the opportunity to travel to a variety of venues keeps me engaged during workouts as I visualize the new sights and sounds that await me. As I have a bunion on my left foot, my shoe choice is limited to a wide toe box. This if offered by Brooks and Saucony so I must search out stores that carry this brand. The first is getting easier to find while the latter is more difficult, at least in my area. For the marathon I trained and ran in ASICs and loved them, but when I bought my third pair, I found them to be poorly crafted and they wore out in a flash. I questioned sales personnel as the shoes were the same model as I had worn previously and they explained that while the style name and number were the same, the company had been dinking with modifications and I had purchased a lousy pair.

When in a store to buy shoes, be sure to get the clerk who knows and understands running. The “I hate to run” folks probably are not the best resources. Begin with a new pair of running socks. I like them cushiony and a fresh pair has lots of rebound. Try on several shoe models in sizes just up or down from your regular fit. Walk around, shake your toes and heels, test rolling in and out, and try some in-place jogging. Some outlets have a trade-in or money back guarantee so you can take the shoes out on the road or trail. I have never done this so I am not sure how well this offer is backed, but it might be worth a try.

My most recent shoes I purchased online. As they are Brooks, I knew most of the models and knew how the sizes matched my feet. Then they had an online test with questions about my running preferences, style, mileage and goals, and so forth. At the end, certain shoes were recommended. I thought this a good idea and am excited to test my purchase.

Breaking in shoes is fun and it feels good to have brightly colored new footgear. Preferably I have bought the shoes in late spring, early summer, or late fall. Generally the streets are dry then and the back roads have a minimum of powdery dust. I like my new shoes to glimmer with newness for a few days. Since I typically jog just 4-5 miles this is a good distance for getting them acclimated to my feet and my feet to the new shoes. I have also run greater distances with new shoes and never had any problems. This is most likely because I have selected with care.

While price is not the sole indicator of quality, it seems like when I go cheap I get cheap shoes. It pains me to spend $120+ but fortunately this pain does not transfer to my feet. A greater agony is not being able to find shoes that adhere to my feet and running style requirements that are entirely manufactured in the US. I am hoping this is about to change. Happy running, happy feet, and happy me. I hope the same is true with you.

A Guide To Choosing The Right Indoor Cycling Bike

A Guide To Choosing The Right Indoor Cycling Bike

A lot of fitness and health fanatics today are investing in indoor cycling bikes. This is because they are one of the best cardio machines around. Riding this equipment offers individuals a complete cardiovascular workout. When you carry out a well-directed indoor cycling workout, you steadily keep your heart rate within a vigorous range for about 45-60 minutes. Constant cardiovascular activity, which can be achieved by using this machine, can help lower your blood pressure, risk of coronary artery disease, LDL cholesterol, and your overall resting heart rate in the long run.

There are various brands and models of indoor cycling bikes today though that you may have a hard time choosing and picking the right one for you. To make sure you invest in the right one, use the simple guide below:

• Consider the features of the equipment. All modern indoor cycling bikes usually have a display, heart rate monitor, resistance controls and programming feature. All of these are designed to help you work out better and achieve your health and fitness goals. Regarding the other features, think carefully about which extra features are important to you such as a water bottle holder, book rest or MP3 capability.

• Make sure it comes with a satisfactory warranty. Look for a machine that comes with a warranty that provides at least two to three years of coverage on major moving parts and at least one year for labor.

• Look for a model that is easy to adjust and offers a variety of workout levels. Today, this type of fitness equipment usually has electronic resistance control. Their resistance can be easily adjusted electronically by using these controls.

• Choose one with a display that has easy to understand and use controls. The ideal indoor cycling bike display will show some combination of your heart rate, calories burned, speed, resistance levels, revolutions per minute or RPM, and other helpful details such as time and distance.

• Look for an indoor cycling bike wherein the heart rate monitor is connected to it via a chest strap. This is an important thing to look into since a heart rate monitor connected to the equipment with the use of a chest strap won’t impede your movement. There are some fitness equipment that relies on contact to measure your heart rate and as such, can be quite inconvenient to the user.

• Finally, choose a machine with an easy to use programming feature. A machine that comes with programs that enable you to adjust routines based on your fitness level and have heart-rate-controlled workouts that consider your age, weight, and gender should be your top choice.

Foam Roller Buying Guide

Foam Roller Buying Guide

Before I dive into helping you select a foam roller I want to address the main two reasons why you should be using one.

Reduce injuries. Warming up with a foam roller, can greatly reduce the severity and likelihood of injury. It will activate the muscles and begin to pump blood through.
Decrease recovery times. Using it after exercising will mimic a deep tissue massage. This has two benefits. Improved blood flow, which helps carry nutrients and oxygen to the muscles and the removal of toxins.

What should you be looking at?

Essentially, there are three types: Polyethylene EPE, EVA and molded foam rollers.

From there we get into the brand specific ones, which tend to outlast and outperform their generic counterparts: Trigger Point Performance’s The Grid 2.0, the Rumble Roller and the Epitomie Fitness Accupoint Roller.

In order to select the best foam roller for your needs ask yourself the following questions:

1) How often do you plan on using it?

I primarily do my rolling at home, so my EVA has stood the test of time, but if you’re using yours several times a week avoid purchasing a generic EPE or EVA. Both of these will quickly elongate and begin to oval. If you plan on using one daily, I would spend the money and purchase a higher quality one. I’ve used everything from The Grid, the Rumble Roller and all three types of generic rollers, the Grid remains the most versatile on the market.

2) How long have you been rolling?

Although it varies from person to person, if you’ve just started, chances are it hurts like hell. If you fall under this category you can start with a standard EPE. These aren’t very dense and will start to break down scar tissue and lengthen your muscles. As your scar tissue breaks down so will your EPE roller, at which time you can opt to upgrade to a superior model.

3) What area are you planning on focusing on?

I use two rollers depending on which area I’m targeting. Nothing is better than the Rumble Roller for hitting hard to reach areas such as your hip flexors or your shin muscles. The grooves can target those areas far more efficiently than any of the other options on the market place. That said, it’s highly ineffective for rolling large muscles, such as your IT Band, which require longer “strokes”. The reason is it doesn’t roll as effectively due to it’s bumps, it’s easier to roll with a perfectly round model.

4) Budget

This is an important question you need to ask yourself. Purchasing a cheap roller is significantly better than avoiding them all together. They start in the $10-$15 range and as a result it’s a relatively cost effective way to experience the benefits of deep tissue massage in the comfort of your home. If you’re active and can afford to spend more, you will certainly find a more expensive model, a great investment.

Individual Reviews

EPE/EVA/Molded

I decided to review the EPE, EVA and Molded foam rollers together because they’re all quite similar. You can buy them in a variety of lengths and sizes, the most common being 6″ X 36″. They’re relatively inexpensive and a great introduction to the practice of self-myofascial release. If you’re finding that you begin rolling on a daily basis you’ll quickly notice all three of these options lose shape very quickly. EPE rollers are made out of Polyethylene which is used in a variety of manufactured goods. It breaks down rather quickly, and if used consistently enough could be deformed in as little as a month (depending on your size, weight and usage of course). EVA is a fairly durable foam which allows it to keep it’s shape for a longer period of time relative to EPEs. They have a glossy finish and are more aesthetically appealing than their cheaper cousins. Molded rollers are made of expanded polypropylene, which is a little more rigid and heavy duty than either the EPE or EVAs. Molded foam is a newer material being used in the industry. If you’re a larger individual, these will tend to work better than their counterparts because they won’t deform as much during their day to day usage.

Rumble Roller

Comes in two models, blue (original) and black (x-firm) with black being the denser of the two options. Generally speaking, the black option is too firm for most individuals. It’s definitely for the more advanced users, or those who have dense muscle mass and a high tolerance to pain. It’s one of the most expensive rollers on the market, but will outlast most of them as well. A key distinction is the square grooves which were designed to feel more like a massage than a conventional roller could achieve. This has added value for some applications including targeting your feet and your hips. However, I find the square grooves to be a little excessive on larger areas such as your hamstring or quadriceps. It’s sold in three sizes, standard, compact and extra compact.

The Grid

Provides a middle ground between the ridges that the rumble roller provides and the smoothness that a conventional roller offers. The “grid” surface varies over the length of it, which helps to target smaller hard to reach areas such as your hips. Created by Trigger Point Performance Therapy, it’s quickly become one of the most popular models on the market. Trigger Point has a whole line of massage therapy tools, but the Grid is definitely they’re claim to fame, and continues to be a force to be reckoned with in the industry. It’s sold in a variety of sizes ranging from a conventional 6″ X 36″ down to a 5″ X 5.5″ mini roller suitable for traveling.