Essentials for exercise - Foam roller (foam roller) fascia relaxation method video

Professional athletes usually need the assistance of a group of professionals, including physical therapists, masseurs, chiropracticists, etc., to help eliminate muscle tightness and pain; however, ordinary people may not be able to afford a professional team to help. In addition to doing stretching exercises and daily exercises, you can actually use some small props to massage and relieve stress on the myalgia points in the body

　　The essential massage artifact for exercise - foam roller (foam roller)

　　Foam roller is a good tool that can help you massage and relax your fascia. It is characterized by using our own weight to roll back and forth to squeeze myofascia, achieving the purpose of massage

　　Foam roller is suitable for everyone. It is even more necessary for athletes! It can effectively help us stretch, extend tight or overuse muscles, relax tight fascia, and reduce the possibility of muscle stickiness and scar tissue. At the same time, it can also help you increase flexibility, improve joint mobility, reduce fatigue and accelerate recovery.

　　The use of foam roller is very simple, which is to use the weight of the body to roll slowly on the roller, at the most painful point (exciting point) Stay for 10 seconds and go back and forth several times until the soreness is eliminated before continuing in other areas. To increase the pressure applied to the muscle tissue, more body weight must be pressed on the roller. The easiest way is to change your feet to one foot on the roller, or place one foot over the other. When the pain gradually decreases, most of the body weight can be transferred to the roller to increase the pressure.

Another way is to roll from the body to the torso (near the center of the body) to the distal end of the muscle (Stay away from the center of the body), and do it in "segmental". For example, if you want to relax the quadriceps, do not roll from head to tail at once, shorten the distance of each rolling, start rolling from the first half until you feel the muscle relaxation, and then move to the lower half of the rolling. Because when you roll to the joint of the tendon of the distal muscle, the pressure will increase accordingly, and treating the upper half of the muscles can reduce the subsequent pressure in the lower half. When you start using the roller, you can try more and find a method that suits you.

　　You can do a simple warm-up and stretch before using it, and remember to slow down your movements, do not press too hard, and focus on the stress. Press on soft tissues and do not press the bones. If you encounter resistance or soreness points, you can stay for 15 seconds, then slowly relax, and do about 3 times back and forth in the same area; if you still have obvious pain after use, you need to consult a physical therapist or rehabilitation physician.

　　Note: Patients with circulatory problems and chronic pain diseases, do not use rollers to relax.

　　The areas where daily life or exercise are most frequently used should first press the muscles of the lower body. We can target such as calf (gastrocnemius), tibial anterior muscle, quadriceps femoris, posterior thighs, tensile fascia lata, and iliac diameter band (IT) Band), gluteus muscles, latissimus dorsi, as well as the upper and lower backs, to perform roller massage.

　The following is a teaching video of foam roller whole body muscle massaging