How to Workout on Vacation with Rollers

With the change in routine that comes with summer, your workout routine is probably going to shift, too. For a lot of people, a big challenge is figuring out how to workout on vacation. In my last post, I shared light, easy to pack fitness items that you can take with you on holidays to keep moving; now I’m going to show you how to use them! First up is a travel-must for me: rollers. 

The Benefits of Rolling

Travel rollers, balls, and massage sticks are all great tools to take with you on vacation, and you can benefit from them in many ways throughout the day. They massage your muscles, stimulate your lymphatic system, help open up joints, and improve the health of your fascia. Rolling also helps to improve circulation throughout your entire body. When you roll before a workout, it prepares you to start moving by getting your blood flowing and warming the muscles. After a workout, rolling helps recovery time and gets blood back to the muscles that you worked out. 

While rolling is great before or after a workout (or a long day walking and sightseeing), you can do it any time. Roll on the floor while watching tv, or use a massage stick to roll out your legs while relaxing. Yes, rolling can be very relaxing! Go slowly, with light pressure, or a softer ball (squash balls are great) or roller to relax your fascia and feel the stress melt away. While some areas may be more sensitive or tender, rolling shouldn’t hurt. 

How to Workout with Rollers

Using rollers is simple, but there is a bit of technique to it, especially when you want to hit certain areas of the body. Here are a few videos to help you get the hang of rolling, so you can treat your body while on vacation; watch the Lower Body Roll Out or Foam Rolling Tutorial for tips on getting the most out of rolling. 

Don’t Forget to Stretch

Alongside rolling, making time for a few minutes of stretching and mobility exercises each day will make you feel great after all that vacation fun. You’ll be able to hit the trails or concrete again the next day with fewer aches and pains.  Try a Full Body Stretch or Happy Hips Stretch to keep your body loose. This sequence is especially helpful after hours of sitting in the car, airport, or plane. 
Stay tuned for next week, when I’ll be sharing examples of full-body workouts that you can do with travel-friendly equipment.