1. Don't let the foam shaft be too close to the neck.
First of all, don't put your neck too close to the foam shaft, and then do a general roller massage. Don't massage your neck and waist hard. Because there are too few muscles to massage in these two parts, it is difficult to press them in place. Too much massage may cause more pressure on the spine, leading to tension or overstretching of the surrounding neck muscles, thus causing pain.
Many times when our back and cervical vertebrae feel uncomfortable, it may be that there is a problem with the muscles of the adjacent joints, which leads to discomfort in the back or cervical vertebrae! You can relax these parts a little first. If there is still no improvement, it is recommended to go to the hospital to consult a doctor whether it is caused by other physical reasons.
2. Fixed-point pressing of foam shaft
If you find pain points when you massage back and forth with the roller, please don't just roll back and forth. Sometimes rolling back and forth may inhibit your muscles, giving them a protective mechanism and entanglement.
To find the tangled pain point, you can stretch the muscle fascia and muscles for a while with the "fixed point" fixed on the roller until you relax and try to extend the rolling range. This will not solve the problem, but just roll back and forth to help.
3. Relax your whole body with a roller.
Some people may realize that their muscles are tight before they relax. In fact, the foam shaft is not limited to muscle tension; It can also be used for joint activities, warm-up, exercise relaxation and stretching before going to bed.
In addition, some painful parts may be caused by excessive tension of the distal myofascia, so when using it, we should pay attention to maintaining a relaxed state and not being too nervous. Although the function is different, it is still helpful to most people.
4. Extend the time of using the roller.
How much time do you spend using the roller? The pain point should be completely relaxed, which usually takes 30-60 seconds; If you cross it, you can only solve the superficial feeling, and the deep tissue is still problematic. Besides, so many parts of the body need comfort. It is recommended to take 20-30 minutes to fully press on the rest day! The foam shaft not only presses back and forth at the pain point, but also presses back and forth in the time and way of use. But don't think it is omnipotent, think that there is something wrong with your body and you can use it to solve it. In fact, poor physical control, muscle imbalance, joint pain, muscle injury and so on. Or find a professional doctor to help you solve it.
Final tip:
Using a foam shaft is actually very simple. As long as it is used properly and combined with the correct exercise method, it really improves the extensibility of muscles. Improve body function, solve muscle tension and other uses.