The foam roller mainly plays the role of sports massage. It plays an essential role in modern yoga and is low cost. The foam roller not only improves joint flexibility, promotes blood circulation in the limbs, and relieves muscle soreness, it can also relax and improve false hip width, muscular legs, shoulder swelling, and back pain. Pay attention to four points when using it: adjust your posture, relax your breathing, feel with your heart, and last for a long time.
1. Massage on the back of the calf
Lie on your back on the mat, press the back of your calf on the foam roller, support your hands backwards on the yoga mat, bend your upper body slightly, lift your buttocks off the ground, roll the foam roller back and forth, and maintain even breathing throughout the process. If your calf is in contact with the foam roller, there will be pain. feel.
2. Massage the front of the calf
Kneel on the foam roller in front of your calves, sit on your buttocks on your heels, with your toes facing inward, support the ground with both hands, press your body's center of gravity on the foam roller, use the power of your hands to push your body, roll the foam roller back and forth, keep breathing naturally, and The front calf muscles are in full contact with the foam roller.
3. Front thigh massage
Lie on your back on the mat, press the back of your thighs on the foam roller, support your hands backwards on the yoga mat, bend your upper body slightly, lift your hips off the ground, roll the foam roller back and forth, and maintain even breathing throughout the process, with the back of your thighs on the foam roller Painful on contact.
4. Front thigh massage
Lie prone on the mat, place the front of your thighs on the foam roller, straighten your legs, lift your toes off the ground, support with your elbows, push your body with your arms, roll the foam roller back and forth, keep breathing evenly throughout the process, and place the front of your thighs on the foam Shaft contact is painful.
5. Back massage
Press your back on the foam roller, body upward, place your feet naturally on the mat, cross your hands to hug your shoulders, retract and tighten your chin to reduce the stress on your neck, use your back strength to roll the foam roller back and forth, keeping it even throughout the process breathe.
6. Foam roller neck massage
Lie on your back on a mat with the back of your neck on the foam roller. Place your feet naturally, bend your knees, place your hands on your lower abdomen, raise your chin slightly, slowly turn your head left and right, and (control the rotation speed) maintain even breathing throughout the process.
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