Six ultra-simple roller pressing actions can restore the elasticity of the tight myofascia! ? Self-myofascial recovery training At this time, we can not only recover the myofascia by hand, but also apply appropriate mechanical stress through rollers or other tools to restore its original elasticity. In addition, we can successfully restore myofascia, improve circulation, relieve pain and increase the range of motion through the destruction of soft tissue. The following six movements will teach you how to use the roller to do myofascial training from top to bottom.
1 Neck Relaxation Due to the posture that the head of modern people leans forward for a long time, the muscles at the bottom of the skull are overused, resulting in stiff neck and headache. The upper trapezius muscle, levator scapulae muscle and deep muscle of shoulder and neck located at the back of the neck are pressed and relaxed by the roller, which is especially suitable for low-headed people who often slide their mobile phones to relieve the tension of neck muscles. Stretching muscle group: upper trapezius muscle, levator shoulder muscle and deep muscle group of shoulder and neck function: relieve the tension of the muscles behind the neck. Step 1 adopt supine posture, with knees bent 90 degrees and feet flat on the ground. The second step is to put the roller under your neck to make it look like a cross perpendicular to your body. Step 3 Then slowly turn your head from the center to the other side and stay for 10- 15 seconds. Step 4 Then turn to the other side and stay for 10- 15 seconds.
Suitable for low-headed people who often slide their mobile phones to relieve neck muscle tension. ? Travel roller is suitable for low-headed people who often slide their mobile phones to relieve neck muscle tension. ? Travel Wheel 2 Hand Relaxation When we backpack, play computer or wave in our daily life, we will use the whole forearm muscles and finger flexors to pull our hands or bend our fingers inward. Whether it is used too much or too little, it will lead to stiffness and discomfort. This action is specifically aimed at finger flexors as relaxation. Stretching muscles: finger flexor function: relax hand and finger flexors. Step 1 Put the roller under the forearm in kneeling position. STEP 2 lean forward slightly and press down slightly. STEP 3 slowly move your arm back and forth and flip the whole flexor muscle group. Step 4 If you find any pain points, stay on them for about 20-30 seconds.
This action is specifically aimed at finger flexors as relaxation. ? Pukaplatti is suitable for low-headed people who often slide their mobile phones to relieve neck muscle tension. ? The action of relaxing the lower back of the travel roller 3 is mainly to relax the quadratus lumborum connecting our chest, pelvis and spine. Because these hip-related stable muscles straddle both sides of the lumbar spine, it is easy to cause fatigue of these muscles when we often use bad running or walking posture. Stretch muscle group: quadratus lumborum effect: eliminate fatigue of hip stable muscle group. STEP 1 Sit on the floor with your feet stretched forward, your feet flat on the ground, and the roller on your lower back. STEP 2 The upper body is turned to the left, supported by the left forearm, and the buttocks are aimed at the left side of the spine to exert pressure on the soft tissue above the pelvis. STEP 3 gently roll the lower back forward and backward for about 20-30 seconds. STEP 4 then turn to the right half, repeat the above actions, and press the right side of the lower back.
When we often use bad running or walking posture, it is easy to cause muscle fatigue here. ? Travel roller is suitable for low-headed people who often slide their mobile phones to relieve neck muscle tension. ? Travel roller 4 Hip and outer thigh This is a common action of roller, especially when relaxing tensor fascia lata, because this muscle is mainly connected with iliotibial tract located outside thigh, which has the function of stabilizing pelvis and knee, and it is especially easy to be nervous when hip and thigh abduction lack exercise. Stretching muscle group: tensor fascia lata function: relax the lateral thigh to increase stability. Step 1 Lie on the left side, put the roller under the left hip, bend your right foot, and lay your sole flat on the ground. Step 2 The left forearm supports the body to lift up. Then let the roller roll back and forth between the hip and pelvis for about 20-30 seconds. Repeat the above actions by changing sides.
Especially for tensor fascia lata. ? Greatist suitable for low-headed people who often slide their mobile phones to relieve neck muscle tension. ? Travel roller 5 ankle relaxation If you are a person who often runs cross-country or sand, you must relax the fibula muscle group, the most important stable muscle group of the ankle. The long peroneal muscle, short peroneal muscle and the third peroneal muscle, which are located in the lateral peroneal muscle group of the calf, are important muscle groups and cannot control many foot movements. Remember to relax before exercise. Stretching muscles: peroneal long muscle, peroneal short muscle and third peroneal muscle function: relieve peroneal muscle and stabilize ankle. STEP 1 Lie on your left side and put the roller under your left calf. The second step is to bend your right foot and put your sole flat on the ground. STEP 3 Bend the left forearm to support the ground and lift the upper body. STEP 4 Lift your hips and roll the roller down to your ankles by the thrust of your right leg for 20-30 seconds.
People who often run cross-country should remember to relax the fibula muscle group, which is the most important stable muscle group of the ankle. ? HomeGymr is suitable for low-headed people who often slide their mobile phones to relieve neck muscle tension. ? Travel roller 6 feet relax Our soles are the main source of information for the brain to control balance and reaction speed, so we must keep it in good circulation and elasticity. Therefore, we can use a small roller or a ball to relax the plantar fascia on the sole of the foot, so as to make the toe movement and foot supply more stable. Stretching muscle group: plantar fascia function: improving foot stability and toe flexibility. Step 1 Sit in a chair and put a small roller or ball on the ground. Step 2: Step on it with your right foot and roll back and forth between the arch of your foot for about 30-45 seconds. Then change sides and repeat the above actions.
Relax the plantar fascia at the sole of the foot, so that the toe movement and foot supply are more stable. ? Bree Corbett is suitable for low-headed people who often slide their mobile phones to relieve neck muscle tension. ? Travel roller editor//David