1, direct rolling pain area

The correct way: press indirectly first, and then press directly. At first, use the yoga column to roll, preferably in a small range in a highly sensitive area, and then slowly expand the area until the whole target area is covered.

2. Scroll too fast

The correct way: slow down the rolling speed of the yoga column, so that your superficial muscles have enough time to adapt and deal with these pressures.

3. Stay in the same place for too long.

The correct way: when using the yoga column to roll, control the distribution of body weight with your hands or feet to adjust the pressure. First, start with the weight of half of your body, and then slowly press the weight of your whole body against the yoga column for up to 20 seconds. Too much may have the opposite effect on you. If you find other pain points, you can go back to the same place for massage every once in a while to give your muscles time to rest.

4. Improper posture

The correct way: ask an experienced coach to tell you the correct posture and skills, or look in the mirror to see if you are doing it right, if your hips are drooping, if your spine is twisted, or take a picture of yourself relaxing with a yoga pole with your mobile phone or camera and correct it later.

5, the pain is too strong

The correct way: When you feel too painful when rolling the yoga column, please try to reduce the pressure or change to a softer yoga column to relax your muscles.