Yoga practice, we often see many people and teachers, before and after the practice will use the foam roller to relax, so what is the benefit of rolling foam roller?
In fact, this is a good way to relax the fascia and muscles.
Like massage, foam rolling can stimulate the metabolism of the fascia, replenish water and nutrient supply, promote the metabolism of waste in the muscles, reduce the adhesion of muscles and fascia, effectively restore the elasticity of muscles, and better perform their functions.
So, today we share with you 14 foam axis movements, which can effectively relax the muscles and fascia of the whole body, and are more comfortable than massage after practice.
Action 1-2: Relax the upper and middle back
Foam axis on the upper back
Lie on your back on the foam axis
Put your hands on the back of your head
Roll back and forth until upper back is completely relaxed
Place the foam shaft on the middle back
Hands on the back of the head
Exhale, open the chest and drop the head in a controlled manner
Inhale, slightly tuck the chin, head and neck leading the thoracic spine upward
Repeat the exercise 8-10 times
Action 3: Relax the front serratus
Lie on your side and place the foam shaft on the
Position of the anterior serratus muscle below the armpit
Exhale and roll back and forth until relaxed
Switch to the other side
Movement 4: Relax the lower back
Little bridge supine on the mat
Place the foam shaft on the lower back
Exhale, rotate the pelvis and lift the hips backwards
Exhale and lower hips in a controlled and relaxed manner
Repeat the exercise 8-10 times
Movement 5: Relax the lumbar square muscle
Lie on your side and place the foam shaft on the side of your lower back
Position below the rib cage, support the mat with the small arm
Exhale and roll back and forth in small increments
Until relaxed, switch to the other side
Movement 6: Relax the sacroiliac joint
Lie on your back on the mat
Place the foam shaft in the sacroiliac joint position
Bend both knees and hold the front of the calf with both hands
Rock from side to side until relaxed
Movement 7: Relax the hips
Sitting and standing on the foam axis
Bend both knees and place your hands on the back side of your body to support the mat
Place the right calf on the left thigh
Place left hand on right calf or behind you
Slow and controlled rolling back and forth
Until the hips are completely relaxed, switch to the other side
Movement 8: Relax the iliopsoas and groin
Place the foam shaft on the front side of the right thigh at the hip
And groin
Roll slowly until completely relaxed
Switch to the other side
Movement 9: Relax the front side of the thigh
Lie prone on the mat
Place the foam shaft on the front side of your thighs
Support both elbows on the mat
Tighten your core and use the strength of your body
Roll back and forth until the front side of the thighs are relaxed
Action 10: Relax the inner thighs
Lie down on the mat with elbows on the mat
Bend the left knee and open it outward (froggy motion)
Place the foam shaft on the inner thighs
Roll the inner thighs
Until the inner thighs are completely relaxed, switch to the other side
Action 11: Relax the outer thighs
Place the foam shaft on the outer thighs and hips
Roll up and down until the outside of the thigh and the outside of the hip
Completely relax and switch to the other side
Action 12: Relax the back of the thighs
Place the foam shaft on the back of the thighs
Support your hands on the back side of your body and lift your hips
Roll back and forth until the back of the thighs are relaxed
Action 13: Relax the calves
Sitting and standing on the mat
Place the foam shaft on the back side of the calf
Place your hands on the sides of your body
Slowly lift the hips and roll back and forth
Until the back of the calf is relaxed
You can relax both sides at the same time
You can also put one leg on the other leg to relax unilaterally
More sensation
Action 14: Relax your arms and shoulders
Kneel on the mat with your legs slightly more than hip-width apart
Put your hands on the foam shaft, exhale and roll the foam shaft forward
Bend your body forward and down, breathe in and restore
Repeat the exercise 8-10 times
Ps: Note that when rolling, do not need too hard, fascia like similar to squeeze the sponge kind of feeling, gently rolling can.
