The foam roller massages the muscles by rolling, eliminates muscle tension, improves the elasticity of muscles and other soft tissues, and reduces the chance of muscle strain. At the same time, it also promotes blood circulation and lymphatic return, preventing accumulated fatigue and pain in the body.

Exercise will make the muscles contract. In fact, the fascia on the outer layer of the muscles is also contracting. If you only relax the muscles without relaxing the fascia in time, the muscles will still be retracted, which will also cause soreness. The foam roller can solve this problem.

The foam roller massages the muscles by rolling, eliminates muscle tension, improves the elasticity of muscles and other soft tissues, and reduces the chance of muscle strain. At the same time, it also promotes blood circulation and lymphatic return, preventing accumulated fatigue and pain in the body.

Therefore, in addition to taking 10 minutes to warm up before exercise, you also need to give yourself time to stretch and relax after exercise, which only takes 7 and a half minutes at most.

1. Hamstring relaxation

Lie on your back on the foam roller, gently support the ground with your hands behind you, bring your legs together, the foam roller fully touches the muscles on the back of your thighs, roll your buttocks off the ground, find the muscle pain points on the back of your thighs, and press your thighs on the pain points. Breathe evenly throughout, and do this for 60-90 seconds.

foam roller

 

2. Adductor relaxation

Lie prone on the yoga mat, keep your elbows on the ground, straighten your left leg, bend your right leg, press the foam roller under the inner thigh, roll back and forth from the base of the thigh to the inner knee, and stay on the pain point for a while. Do this for 60-90 seconds, then switch sides.

foam roller

 

3. Relax the front of the thigh

Put your elbows on the yoga mat, place the foam roller on the lower half of the front of your thighs, and use the strength of your shoulders to push your body back and forth. To increase the pressure, lift your left leg and roll one leg at a time. Do this for 60-90 seconds, then switch sides.

foam roller