It can be used to activate the target muscles before training, to relax the stiff muscles on the body after training, and to relax the soft tissues and improve the mobility of joints, but it can't be used everywhere to relax, only in the thoracic spine or above the middle back and limbs.

In the gym, we can see such a phenomenon that some people lie down and roll their backs with foam shafts to relax the muscles near the lumbar spine. This seems to be the traditional way to relax in the gym. Many people tighten the muscles of their lower back after doing squats or other back exercises. Because they can't stretch their lower back well, they use foam shafts to relax.

However, you should know that this approach is completely wrong. If you are relaxing your lower back in this way now, please stop doing so. This will not only not relax, but also damage your lumbar spine to a great extent. Maybe you don't believe it, because many people do it, including those who have been training for a long time. So what is the reason? Today, I will explain to you why we can't do it.

Unlike thoracic vertebrae, lumbar vertebrae are not protected by ribs. When you roll your upper back with a foam shaft, not only the shoulder blades but also the ribs can play a supporting role, which will create a stable space for your upper back, but the lumbar spine has no support. When you roll the lumbar spine, the foam shaft will stretch the lower back, which will cause pain and stiffness in the lower back. Your body will try to resist this action. You can try, your body will never lose weight.

If you roll your waist with a foam shaft for a long time, it is likely that your back will be narrow or your spine will be stiff. These symptoms will affect your normal life, so don't roll your waist with a foam shaft.

If you want to solve the lower back muscle stiffness or relax your back after training, you can relax your gluteus maximus or quadratus lumborum with a foam shaft. It will be safer and more effective to roll these parts with foam shaft. Although you don't roll your back directly, it can help you slow down the stiffness of your lower back.

Massage ball is also a very good choice, because the foam ball will be aimed at one point instead of the whole face, and it will basically do no harm to your lumbar spine. You can roll yourself with a foam ball or ask your training partner to help you relax.

Both experienced trainers and beginners will make this mistake, but it is absolutely wrong. I hope this article can help you and avoid unnecessary harm.