Foam roller massage teaching: Lower back!

Foam roller massage teaching: Lower back!

Foam roller is a good tool that can help yourself massage and relax fascia. It is characterized by using our own weight, rolling 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.

Lower Back Release

The poor daily routine, especially in a state of sitting for a long time, will cause weakness and soreness in the lower back and waist muscles; in addition, poor exercise posture can also cause unknown soreness in the lower back.

Today I will teach you to use foam rollers to massage our lower back muscles!

Target muscle groups

This exercise targets the square lumbar muscles connecting the thoracic, pelvis and spine, and is one of the core muscles. It has the function of supporting the spine and is also an auxiliary muscle for breathing movements.

1. Sitting on the floor, with your feet facing Protrude forward and stick flat on the ground. Place the roller behind the lower back.

Use a roller to massage the lower back. At the beginning, you can use both elbows to support the roller and keep it stable.

2. Turn the upper body to the left and raise the hips. Apply pressure on the soft tissue on the left side of the spine above the pelvis.

Massage the lower back with a roller, and use the weight of the body to apply pressure on the left back. At this time, you can use the left forearm as support.

Note 　　To avoid lumbar pain and injury, you can only apply pressure on the muscles. Never press on the bones and roll. This action presses on the edge of the ribs, 60 Those over the age of age or at risk of osteoporosis should avoid it.

3. Gently roll the entire lower back up and for 20-30 seconds.

Keep the body stable when rolling.

4. Turn the upper body to the right, repeat the same exercise, and massage the right side of the lower back.

Change movements

Reduce the difficulty, take a slack rod, and massage the soft tissue on both sides of the waist.