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Best Massage Exercises to Increase Flexibility & Prevent Injury

Best Massage Exercises to Increase Flexibility & Prevent Injury


Exercising regularly, stretching properly and a long lie down on the sofa might solve muscle ache for some people, but often others need a little extra help. 

Whilst exercising many people fail to complete a thorough warm up and cool down; which can lead to serious injuries and a lot of time in the physio room. These type of injuries often occur due to your muscles feeling tight and inhibited, which prevents you from being able to perform your workouts effectively.

Massage products are an excellent way to relax your muscles before a workout, ensuring a more effective and efficient exercise. Though not a substitute for stretching, warming up or cooling down, massage products such as, a foam roller or massage balls, limit soreness by increasing flexibility and blood flow around the body. 

Here at Meglio we've come up with a list of our favourite massage techniques to help target muscle pain and relieve tension within the body. These exercises are perfect to do before or after a workout, to help increase flexibility and prevent injury. 

Introduction to Meglio Massage Products

This video introduces you to Meglio Massage range which can be used aid with muscle and myofascial release. Here we discuss where to use each product and the differences between them, in order for you to make an informed decision. We discuss the benefits of the Meglio Foam roller, Grid Foam Roller, Massage Balls, Lacrosse Ball and Massage Stick.

How to Foam Roll your Back

This video shows you how to use a Meglio Grid Foam Roller to help release tension in your back. To begin, place the foam roller just behind you and lean back, so that the foam roller is at the base of your rib cage. Support your neck to avoid straining your muscles. Using a sweeping motion, relax onto the foam roller and begin to roll forwards and backwards to release tension from the muscles. 

How to Massage your Calf Muscles


This video shows you how to use the Spiky Red Massage Ball to help release tension within your calf. To begin, place the ball under your calf and to start with, keep yourself supported using your other leg. Use small osculating movements around the problem area to target the pain.

How to Massage your ITB Band and Calf Muscle

This video shows you how to use the Meglio Massage Stick to help release muscle tension in your lower leg. The massage stick is great for releasing muscle tension across your whole leg from the inside aspect of the leg, to the quad, ITB band and calf.

TFL Exercise

This video shows you how to use the Spiky Yellow Massage Ball to help release you TFL or Tensor fasciae latae. This muscle contributes to the tightness of your ITB or Iliotibial Band which can cause lateral knee pain and hip pain. This is a very common injury for runners and cross country athletes, where pelvic stability plays a key role.

How to Roam Roll out Shin Splints

This video shows you how to use a Grid Foam Roller to release tension in your shins. This exercise is great at targeting your tibia (Shin Bone) and for people that suffer with shin splints. To perform this exercise, place your body weight onto the foam roller and gently move up and down to target the problem area.

How to Foam Roll your Quads

This video shows you how to use a Grid Foam Roller to release tension in your quads. This exercise will work the entire area of the muscle from the lateral aspect to the inner aspect, top to bottom.

How to Foam Roll your Hamstrings

This video shows you how to use a Grid Foam Roller to help release tension in your hamstrings. Hamstring strains or tightness can be a very common injury problem for runners, cyclists or for anyone who regularly partakes in exercise.

Heel Pain (Plantar Fasciitis) Exercise with Massage Ball

The foot is an area of the body that suffers huge stresses. To begin this exercise, place the ball underneath your foot, in between the bone of your heel and behind the head of your big toe. Roll the ball up and down under the tendons, through the fascia, using a sweeping motion. This helps to mobilise the foot and decrease tension. This exercise aims to ease tightness in the tendons and the fascia.

How to Foam Roll your Glutes

This video shows you how to use a Foam Roller and Lacrosse Ball to help release tension in your glutes and the lateral aspect of your hip. We suggest using broad sweeping motions to release all areas of the muscle. The Lacrosse Ball provides a more localised pressure and a greater degree of release, but it can be slightly more uncomfortable. This exercise also helps to target hip pain, tightness and relieve pressure in the lower back if you’re suffering from back discomfort.

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