At present, no matter what occupation friends are, most of us are in a sedentary state except for some special occupations that need to stand for a long time. This posture leads to the rigidity, tension and weakness of our back chains, such as trapezius and erector spinae. It may also cause some symptoms of low back pain and migraine.

For those of us who love fitness, there are more troubles, such as the inability to open the shoulder joint, the limited flexibility of the thoracic spine and the weak muscle strength of the buttocks. Therefore, relaxing the back chain is a very good thing for us fitness people and ordinary people.

If you want to relax the back chain, you need the help of the foam shaft. Take the triceps and hamstring muscles of the calf as examples. Let's see how to relax these two parts.

1. Triceps crus

Improvement effect: improve the flexibility of ankle joint, improve the limitation of dorsiflexion of foot, improve? Muscle legs? .

Because our legs are exerting force every day when we walk, basically everyone's legs are in a state of tension, and the triceps surae is very effective when relaxing, especially for women who want to see their legs taper quickly. Try to measure whether there is any difference in circumference before and after relaxation.

Action Description: Lie flat on the mat, put the calf on the foam shaft, slowly roll up from the end of achilles tendon, and press the trigger point for 30-60 seconds; The calf rotates inward for a certain angle, exposing the muscles inside the calf, slowly rolling and pressing the trigger point for 30-60 seconds; The calf rotates outward at a certain angle, exposing the muscles outside the calf, slowly rolling, and pressing the trigger point for 30-60 seconds.

2. Tendon muscle

Improvement effect: improve hip joint mobility, prevent hamstring tendon injury, and improve body flexion ability.

Similarly, in high-intensity sports, hamstring muscles are easily injured, especially those sports that need to erupt instantly. Be sure to take good care of your hamstring muscles!

Action Description: Sit on the yoga mat, put the rear thigh on the foam shaft, do a little rotation of the inner thigh, slowly roll the exposed part (semitendinosus), and press the trigger point for 30-60 seconds; Do a little thigh external rotation, slowly rotate the exposed part, find the trigger point and press for 30-60 seconds.