The position of foam shaft in our fitness crowd is very high. It can relax our muscles and massage our soft tissues well. Every training session is in close contact with us for a long time. "She" is more like your "close training partner". She will accompany you through every training before and after. She doesn't dislike your sweat and your hard pressure, so she is named "She". But after using the foam shaft, some people will feel very painful, while others will not feel it. This is a question of how to use it. As a cheap gadget equipped in every gym, it is necessary for us to learn how to use it correctly. This time, let's learn the secret of "Foam Axis doria"!

Our muscles mainly have two receptors, one is called muscle spindle, and the other is called Golgi tendinous organ (hereinafter referred to as tendon spindle). Muscle spindle senses the length of muscle and exerts relative force to resist the change of length, while tendon spindle senses the tension of muscle and relaxes muscle reflexively. When the muscle spindle is activated, the tendon spindle is inhibited, and when the tendon spindle is activated, the same muscle spindle is inhibited, which is the principle of muscle spontaneous inhibition. Due to the material of the foam shaft, a certain pressure is exerted on the trigger point of the muscle and the adhesion point of the muscle fiber, which activates the tendon spindle, inhibits the muscle spindle, and makes the muscle relax slowly, thus achieving the purpose of relaxing the muscle.

1. Price reason

Physiotherapists play a very important role in the field of sports, and their skills will help athletes recover and prevent injuries better. It is naturally the best way to relax our muscles by letting a physiotherapist massage us, but not everyone can afford a physiotherapist, and besides hospitals, there is no nationally recognized physiotherapist in China. The foam shaft is a very low-cost gadget, and the foam shaft on it is not necessarily more expensive than the sports shoes under your feet. Moreover, with the growing strength of the domestic fitness tool manufacturing industry, many factories have begun to process their own brands of fitness tools, which makes the foam shaft, which is not expensive, cheaper. On a shopping website, you can buy a foam shaft for more than 20 pieces, and the effect is very good and economical.

2. Easy to carry

Foam shafts come in various sizes, so you can choose a smaller one to carry with you, and you can use it before, after and even during each exercise. After a business trip abroad and a day's meeting, I will feel backache when I return to the hotel at night. It will be much better to take out the foam shaft I carry with me and relax my muscles.

3. Simple and effective

The principle of foam shaft has been said above, and the effect of relaxing muscles is very good. Moreover, it is very important that the use method is very simple. Every muscle has a corresponding rolling method, which is easy to learn but simple and clear. If you don't master how to use it, you will still get hurt. I believe that after reading today's article, you can relax effectively with the foam shaft.

Wherever you want to relax the trigger point of muscle, soft tissue or muscle fiber adhesion, never put the foam shaft under the wound, bone or tendon, which may cause injury.

Feel pressure, slight pain, just. It is wrong to be too painful.

Ps: It is necessary to distinguish between the pain caused by muscle compression and the uncomfortable pain caused by overexertion.

From top to bottom, from front to back.

1. pectoralis major

Improvement effect: increase the mobility of shoulder joint and improve the hunchback posture of round shoulder.

Action Description: Bend down and lie face down on the yoga mat, raise your arms to 45, place the foam shaft at the muscles raised by raising your arms under your shoulders, slowly roll to find the pain point, and press for 30s-60s.

Demo:

2. Biceps

Improvement effect: increase the mobility of elbow joint and prevent strain caused by biceps brachii tension.

Action Description: Lie prone face down on the yoga mat, arm abduction 90, put the foam shaft at the highest point of the biceps, slowly tilt the body weight toward it, roll left and right to find the pain point, and keep it for 30s-60s.

Demo:

3. Tensor fascia lata

Improvement effect: improve the tension of iliotibial tract, improve the flexibility of hip joint and improve femoral internal rotation.

Ps: Many people will relax the iliotibial tract when using the foam shaft, but the iliotibial tract is the tendon of tensor fascia lata. First, it is easy to get hurt when relaxing tendons. Secondly, if tensor fascia lata is not relaxed, the effect of relaxing only iliotibial tract is very poor.

Action Description: Lie sideways on the yoga mat, place the foam shaft under the anterior superior iliac spine (with hands akimbo facing the bones that can be touched on the face), find the trigger point, and press for 30s-60s.

Demo:

4. Quadriceps femoris

Improvement effect: improve the mobility of hip joint, improve the stretching ability of hip joint, and increase the nerve link ability (proprioception) of leg muscles.

Action Description: Lie prone face down on the yoga mat, lift one leg, place the foam shaft in the middle of the lifted thigh, scroll up and down to find the trigger point, and press for 30s-60s.

Demo:

Step 5: Retract the muscles

Improvement effect: improve the mobility of hip joint and improve the problem of femoral internal rotation.

Ps: adductor muscle is often ignored by everyone. Focus on quadriceps femoris and hamstring muscles. Relaxing adductor muscle can improve flexibility better.

Action Description: Prone and abduct your legs, place the foam shaft in the middle of the inner thigh, roll back and forth, find the trigger point, and press for 30s-60s.

Demo:

6. tibialis anterior

Improvement: improve the flexibility of ankle joint and increase the dorsiflexion angle of foot.

Action Description: Kneel on the mat, place the foam shaft on the outside of the calf and tibia, scroll up and down to find the trigger point, and press for 30s-60s.

Demo:

This is a detailed description of the movements that need to be relaxed at the front of the body.