saw a small partner rolling foam axis two days ago. Axis!
Unveiled the mysterious veil of the foam shaft kun. The meat group is deepened , Increasing the blood circulation of the muscles, it has a dedicated name "Self-MyOFASCIAL Release (SMR)". Simply put, it means self-massage. foam shafts are widely available in muscle. From the calves, thighs, hip flexion, waist, abdomen, back, etc., you can use it almost. Now the foam axis massage has become the darling of the sports industry and has received more and more attention. However, many people have a certain misunderstanding when they use it. Today, Ruibo teaches you the correct way to open the foam shaft.
[Welfare] Foam axis demonstration of different muscles
1HTM On the foam shaft, the support of the feet supports the balance, puts the hands behind the head, slowly on the back of the back Especially rolling foam axis near the scapula.
2
Action Substitute: Place the foam shaft on one side of the hip, put the opposite foot on one side of the legs, the hand and feet are linked to the ground to maintain balance, slowly on the surrounding hips Rolling the foam shaft to achieve Relax effect.
3
Action Essentials: Place the foam shaft on the side of the thighs of the thighs from the side of the thigh, so that the iliac tibial bundle can better contact the foam shaft, the same side axis and the side of the side shaft and the side shaft and the side shaft and the side of the side. Fitt Keep a balance, adjust the pressure of the body pressed on the foam axis by supporting the power of the ground, and slowly rolling foam shafts in a tolerable range to achieve the effect of loose solution.
4 腘 rope muscle
HT Axis. You can also put one leg on the other leg to relieve the leg.
5 quadriceps
Action Activity: Facing down, both feet are free, elbow support keeps the foam axis on the front of the thigh, and slowly rolled the foam shaft.
6 Inside
Action Essentials: Facing down, the elbow support is balanced, and the foam shaft is placed on the ground and the inner side of the legs.
7 Tibial anterior muscle
Action Action: Keep the elbow support on the side of the legs, and keep the bubble shaft on the ground and the front side of the loose legs. , The other leg is on the back. Slowly rolling the foam shaft.
"Ecstasy" foam shaft roll method
Do not directly roll the pain place.
When we feel pain, our first response is to directly massage the point. However, this may be a big mistake. Some experts said: "The area of pain is the victim of the imbalance of other parts of the body."
is like it. It is useless. If Xiaoqiang is not resolved, Xiao Ming is still in a state of oppression, and the situation will end up forever. This is the reason for
muscle relaxation. Let us take the iliac tibial beam as an example. For the iliac tibial beam, the foam axis is a commonly used treatment prescription. Although your iliac tibial beam may be very good, the iliac tibial beam is a obviously strong connective tissue. How to directly use the foam shaft to strongly stimulate the iliac tibial beam, which is likely to cause the inflammatory response that occurs there. It is conducive to relaxing muscles.
The correct method is to find the relevant muscles around the iliotibial band, and slowly relax them from the starting and ending points of the muscles, such as the gluteus maximus and tensor fascia lata. After releasing them, slowly relax the iliotibial band. bundle, which will have the effect of getting twice the result with half the effort.
2Don't roll the bodyBony signs
The main function of the foam roller is to relax the muscles and fascia of the body, so you must pay special attention when relaxing many superficial parts of the body with relatively few muscles.
For example, when using a foam roller to relax the lower back and improve the mobility of the thoracic spine, try to control the position of the foam roller and do not let the foam roller press the spinous process to prevent damage to the spine.
Also, when relaxing the quadriceps, do not press on the patella, because pressing on the patella will put a lot of pressure on the patella and may cause knee pain.
3 The rolling speed should be appropriate and the intensity should be appropriate.
Different methods and intensity should be adopted at different positions. For example, when rolling the iliotibial band, the upper limbs can be used to support the weight of the upper body, and the rolling time can be relatively longer.
For example, when massaging and relaxing the hamstring muscles, if the body weight is not enough to achieve the relaxing effect, you can put the two legs together to make the relaxing effect more obvious.
For another example, when relaxing parts with less muscles such as the upper limbs, the scrolling speed can be appropriately accelerated and the time can be shortened.
1HTM On the foam shaft, the support of the feet supports the balance, puts the hands behind the head, slowly on the back of the back Especially rolling foam axis near the scapula.
2
Action Substitute: Place the foam shaft on one side of the hip, put the opposite foot on one side of the legs, the hand and feet are linked to the ground to maintain balance, slowly on the surrounding hips Rolling the foam shaft to achieve Relax effect.
3
Action Essentials: Place the foam shaft on the side of the thighs of the thighs from the side of the thigh, so that the iliac tibial bundle can better contact the foam shaft, the same side axis and the side of the side shaft and the side shaft and the side shaft and the side of the side. Fitt Keep a balance, adjust the pressure of the body pressed on the foam axis by supporting the power of the ground, and slowly rolling foam shafts in a tolerable range to achieve the effect of loose solution.
4 腘 rope muscle
HT Axis. You can also put one leg on the other leg to relieve the leg.
5 quadriceps
Action Activity: Facing down, both feet are free, elbow support keeps the foam axis on the front of the thigh, and slowly rolled the foam shaft.
6 Inside
Action Essentials: Facing down, the elbow support is balanced, and the foam shaft is placed on the ground and the inner side of the legs.
7 Tibial anterior muscle
Action Action: Keep the elbow support on the side of the legs, and keep the bubble shaft on the ground and the front side of the loose legs. , The other leg is on the back. Slowly rolling the foam shaft.
"Ecstasy" foam shaft roll method
Do not directly roll the pain place.When we feel pain, our first response is to directly massage the point. However, this may be a big mistake. Some experts said: "The area of pain is the victim of the imbalance of other parts of the body."
is like it. It is useless. If Xiaoqiang is not resolved, Xiao Ming is still in a state of oppression, and the situation will end up forever. This is the reason for
muscle relaxation. Let us take the iliac tibial beam as an example. For the iliac tibial beam, the foam axis is a commonly used treatment prescription. Although your iliac tibial beam may be very good, the iliac tibial beam is a obviously strong connective tissue. How to directly use the foam shaft to strongly stimulate the iliac tibial beam, which is likely to cause the inflammatory response that occurs there. It is conducive to relaxing muscles.
The correct method is to find the relevant muscles around the iliotibial band, and slowly relax them from the starting and ending points of the muscles, such as the gluteus maximus and tensor fascia lata. After releasing them, slowly relax the iliotibial band. bundle, which will have the effect of getting twice the result with half the effort.
2Don't roll the bodyBony signs
The main function of the foam roller is to relax the muscles and fascia of the body, so you must pay special attention when relaxing many superficial parts of the body with relatively few muscles.
For example, when using a foam roller to relax the lower back and improve the mobility of the thoracic spine, try to control the position of the foam roller and do not let the foam roller press the spinous process to prevent damage to the spine.
Also, when relaxing the quadriceps, do not press on the patella, because pressing on the patella will put a lot of pressure on the patella and may cause knee pain.
3 The rolling speed should be appropriate and the intensity should be appropriate.
Different methods and intensity should be adopted at different positions. For example, when rolling the iliotibial band, the upper limbs can be used to support the weight of the upper body, and the rolling time can be relatively longer.
For example, when massaging and relaxing the hamstring muscles, if the body weight is not enough to achieve the relaxing effect, you can put the two legs together to make the relaxing effect more obvious.
For another example, when relaxing parts with less muscles such as the upper limbs, the scrolling speed can be appropriately accelerated and the time can be shortened.
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-