1, take the foam shaft. You can borrow a foam shaft before buying it.
2. Find a practice area. You need a flat place, about 1.2m× 1.8m, to stretch your body on the foam shaft.
3, first relieve muscle soreness, you can do self-massage.
4. Make a foam shaft massage plan for nervous muscle groups. After exercising the hamstring, move to the calf. Massage the whole area three or four times from just below the knee joint. Pay special attention to pressing the tense parts for a long time, and knead 1 for 2 minutes before kneading the whole muscle.
5. Try to use the foam shaft on the hip. Start at the top, just below the hip bone. Use rubbing action in the softest part of the muscle. For extra exercise, move to the position shown below and press the right calf on the left thigh while rolling. Switch sides and repeat.
6. Open one side of your body and exercise your hip muscles. Balance one side with your legs and elbows, just like the muscles from your hips to your upper thighs.
7. Open one side of your body and exercise your hip muscles. Balance one side with your legs and elbows, just like the muscles from your hips to your upper thighs.
8. Fatigue spinal muscles use foam shafts. Roll up from the bottom of the spine until it is close to the shoulder. You will hear a click and find that the tension has eased. If you have serious spinal diseases, don't do this.
Extended data:
Taboos for using foam shafts:
1, each time more than 20 minutes.
If you feel that your muscles haven't relaxed in place after rolling with a foam shaft for 20 minutes, don't continue at this time. Because these muscles may face some deeper problems, they need to relax and seek medical treatment to find the next solution. But excessive rolling will cause damage to muscle tissue. It's better to lack than to abuse.
When using the foam shaft, the massage time of each group of muscles should be controlled within 30 ~ 90 seconds, then rest for 10 second and massage for three times.
2, directly used to roll your knees
The tissue of the knee is very complex, not only the big joint, but also the cartilage tissue with very dense distribution. Rolling your knees with a foam shaft will increase the unnecessary labor burden on the vulnerable parts and aggravate the pain.
When rolling with a foam shaft, be careful not to touch sensitive parts such as knees. Moreover, the foam shaft can not directly massage the injured part, but only aggravate the injured muscle tissue. Remember, foam shaft massage can only be used as a means of recovery, but not as a good way to treat injuries.
3. The more bumps, the better the massage effect.
A foam roller with a smooth surface is enough for runners. There is not enough evidence to show that the effect of spike foam roller is better than that of ordinary foam roller. Moreover, because the surface of spike foam roller is uneven, if the bump is hard and the weight is pressed on it, the local pressure is too large and the pain is unbearable.
4. roll where it hurts.
Never roll where it hurts more. Because excessive pain will cause muscle protective contraction, but it will reduce the effect, you can choose to press the pain for 20 seconds first, and then roll in a gentle way from about 3 inches away from the pain.
5, rolling bone marks
The main function of the foam shaft is to relax the muscles and fascia of the body, and special attention must be paid when relaxing many superficial parts of the body with less muscles. For example, when using the foam shaft to relax the back and improve the mobility of the thoracic spine, try to control the position of the foam shaft, and don't let the foam shaft press the spinous process to prevent injury to the spine.