Our Tools

How to Use Our Foam Roller Set

Roland Liebscher-Bracht in a white shirt is kindly smiling.

Roland Liebscher-Bracht

Germany’s trusted pain specialist

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Roland & Petra

THE PAIN SPECIALISTS

Over 30 years of research and hands-on experience make the Liebscher & Bracht pain therapy what it is today: an outstanding approach to naturally treating pain conditions. Making use of the mechanics of the body, it offers people the chance to free themselves of their discomfort by using unique and incredibly useful techniques. All this happens without having to rely on medication or operations.

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Over 2.5 million people worldwide are using Liebscher & Bracht’s exercises to manage their pain themselves. Soon you’ll be one of them.
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Hello!

Thanks for choosing the Foam Roller Set for full-body pain relief.

Everything you need to know about how to use your Foam Roller Set is right here. Watch our video and check out the instructions below.

 

Your muscles, bones, and joints are covered by a connective tissue called fascia, which helps you move. Healthy fasciae are slippery, smooth, and flexible. Dry, tight, or gummy fasciae can limit your range of motion and cause muscle tension as well as pain. Foam rolling keeps your fasciae healthy because it moves interstitial fluid, which surrounds your cells, through your body. Metabolic waste is pushed out and fresh interstitial fluid flows in, stimulating cell regeneration. 

Your Liebscher & Bracht Foam Roller Set has been designed to provide full-body pain relief. There’s a tool for every area and part. 

Your Foam Roller Set includes:

1 Midi Foam Roller (97 x 278mm | 4 x 11 inches)

  • The Midi Foam Roller is designed to foam roll larger areas of your body.
  • Use it for your arms, legs, and back.
  • The Midi Foam Roller is grooved to protect your spine.

1 Mini Foam Roller (53 x 180mm / 3 x 8 inches)

  • The Mini Foam Roller is designed to foam roll your head, cheeks, neck, hands, and feet. 

1 Midi Massage Ball (diameter: 115mm | 4.5 inches)

  • The Midi Massage Ball is designed to massage larger areas of your body.
  • Use it for your buttocks and shoulders.

1 Mini Massage Ball (diameter: 72mm | 3 inches)

  • The Mini Massage Ball is designed to massage smaller areas of the body.
  • Use it for your face, hands, and the soles of your feet.

Let’s take a look at how to use your Foam Roller Set.

The Liebscher & Bracht foam roller set is arranged on a table.

You can foam roll with only your hands or along a wall or the floor.

If you’re foam rolling with your hands, place the foam roller on the affected area, apply pressure and roll nice and slow. 

If you are foam rolling along a wall or floor, place the roller between your body and the wall/floor, apply pressure by leaning on the roller, and roll slowly. Foam rolling along the wall/floor is particularly effective for your back, buttocks, and legs.

It’s important that you’re mindful of how much pressure you apply to your roller. Use lots of effort and forceful energy to maximise the benefits of foam rolling. However, you shouldn’t hurt yourself. To make your experience easier, we’ve developed the personal pain scale. This is your body’s individual gauge that measures the foam rolling massage intensity from 1 to 10. One would feel like pressing your finger against your forehead. You’d feel a little pressure, but that’s it. You’ve gone above a ten if your breathing becomes irregular or you feel yourself tense up. Always apply enough pressure so that you’re between 8 and 9 on your personal pain scale.

We strongly recommend that you foam roll in the direction of your heart and in one direction only. Foam rolling towards your heart helps with blood flow, keeps your veins safe, and ensures that old interstitial fluid is moved out and fresh fluid flows in. If you foam roll back and forth, you risk spreading interstitial fluid filled with metabolic waste through your body. This can block fresh fluid from flowing in and delay the fascia repair process.

Thanks again for trusting us with your pain relief. Your team at Liebscher & Bracht wishes you happy foam rolling and good health.

Questions? We’ve Got Answers.

For the best results, foam roll slowly at a high intensity. Moving interstitial fluid through your body takes time. The slower you foam roll and the more pressure you apply, the more effective your session will be. 

We recommend foam rolling once a day, six days a week. It’s important that you give your body a day of rest so that it has time to recover and your cells can regenerate.

If you are suffering from severe pain, start by foam rolling every other day. Increase the frequency of your sessions as you see fit.

Here’s a selection of easy-to-follow foam rolling massages for you:

Roland is lying on the ground, massaging himself with a massage ball.

Treat your back to a nice and relaxing foam rolling massage today! We’ll show you the best techniques in this article.

Read the Article
Roland is using a foam roller to massage his hip.

Hip, hip, hurray! We’ve got the foam rolling techniques you need to relieve and rejuvenate your hips. 

To the article
A woman holds a mini foam roller in both hands and rolls it along the back line of her neck. A man points with his finger at one particular spot on her shoulder.

Is your neck stiff and tense? Try our foam rolling routine to decrease the tension and give you back your flexibility! 

Check out the Article