Push back-keep a fixed posture, bend the right leg on the left leg, roll up from the hamstring muscle to the hip, and stop behind the pelvis. Scroll down the original route and repeat it several times. Roll up to the hip at least at three different angles, and always keep lifting the other hip.

The use of fitness yoga column

Iliotibial tract-Lie on your side, with the yoga column above your thigh. Support your body with elbows, put your hands and feet on the ground, and the feet touching the ground can be placed in front of or behind the rolling legs. Roll down to your knees along the outside of your thighs. Most of the weight can be borne by hands and landing legs, thus reducing the pressure of iliotibial tract.

Change-the pelvic position can be adjusted to lean forward or backward slightly.

Quadros-Place the yoga column on the top of the thigh, that is, under the hip joint, and roll down to the front of the kneecap, but not above the kneecap.

Change-keep your hips parallel to the ground, turn your feet to the left and then to the right, so that you can exercise the inner and outer thighs.

The use of fitness yoga column

The use of fitness yoga column

Inner thigh-place the yoga column at the root of the inner thigh. Bend your hips and knees 90 degrees, and lower your hips parallel to the ground. Keep your feet touching the ground and slowly roll up to the middle of your thighs. Pause and then return.

Change:

-Raise your feet above the horizontal plane while keeping your knees and hips still.

-Keep your calves, hips and thighs parallel to the ground when rolling.

-Place the yoga column in the middle of the thigh and roll along the thigh towards the pelvis. During the process, the hips are kept low and parallel to the ground; Knees and hips bend 90 degrees.

The use of fitness yoga column

Put the yoga column back under the scapula and hold your head with both hands. Fold your elbows in front of your face and roll from your shoulder blades to the middle of your back.

Change-slightly raise one shoulder and let the other shoulder bear the weight. Roll from shoulder blades to hips, keeping elbows closed.

The use of fitness yoga column

Back-Place the yoga column on one side of the spine, hold the head with both hands, keep the elbows closed, and roll between the spine and the inside of the scapula. Adjust the strength and rolling area by raising the hips.

On the outside of the back-sideways, put the yoga column under your arm. Stretch your arms up and keep in line with your torso. Move up and down to exercise.

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Lateral back muscles.

Change-You can lean your torso forward or backward slightly.