After a long time of running or long-distance competition, it is easy to cause the problem of excessive muscle tension
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Therefore, sports massage is a very important way to recover fatigue
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Taking many professional athletes as an example, they will massage and relax in time after running, so as to protect the body from injury and prolong their professional life
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However, for ordinary runners, it is unlikely that they can receive professional massage immediately after each run, because the masseuse can’t wait beside the playground, and the price of massage is expensive
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So, there is an excellent tool for being born
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It can be called the “no need for people” in the sports massage field, that is, the self massage artifact, the “foam shaft”
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1, foam shaft is a cheap massage therapist, the effect is beyond your imagination
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The utility model can be used as an exercise apparatus molded for stability exercise and muscle massage
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2, the foam shaft is fully functional, durable and reliable, so many athletes often use them
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Especially after speed training and long-distance running, the stiff legs will be relaxed immediately
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3, the application of foam shaft is very wide, from the calf, thigh, popliteal muscle, hip flexor, waist, abdomen, back and so on, you can get almost all of the muscles can be massaged and relaxed
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As a warm-up training, it can help us to improve the pain points in some areas, improve the flexibility, help us to play better in formal training, increase the angle of joint movement, and will not affect the performance
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As a recovery and cold body training foam shaft can effectively alleviate, after high-intensity aerobic exercise or strength training, muscle pain and viscosity, can also help to clear muscle metabolism of lactic acid, after running can use foam shaft can increase muscle softness, and reduce pain, is conducive to fatigue recovery
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In addition, regular rolling of the foam shaft can also bring these benefits to the body: 1, improve muscle imbalance, 2, improve joint activity 3, enhance neuromuscular effectiveness 4, promote blood circulation and lymphatic return 5, accelerate recovery after exercise, 6, relax muscle, relieve joint pressure, effectively relieve joint pain, 7, release myofascial tension, and eliminate pain
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Therefore, every runner who loves running should have a foam shaft
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The use of foam shaft is quite simple
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Basically, you can only use your weight on the floor of the foam shaft, and slowly roll it
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Here are 10 classic foam shaft massage actions to help you restore the vitality of ~01 lateral stretching
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The knee should not leave the foam shaft and keep the torso stable
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02 prone to unilateral triceps brachii relax to make the foam shaft roll in the triceps brachii region to maintain the stability of the trunk
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03 lie on your back, relax and keep your head in position, with your hips slightly up
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04 lying on one side around the waist, relax the support arm in the forearm, pay attention to keep the whole body balance
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05 supine gluteal muscle relaxation, maintain body balance, control foam axis rolling in the buttocks area
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06 lying on one side, the iliotibial tract is relaxed, and the muscle tension is stressed to keep the body balance
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The quadriceps femoris is relaxed on the prone side, and the stress is put on the muscle tension, and the support point of the arm is in the forearm rather than the elbow
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08 unilateral leg relaxation, stress on the muscle tension, keep the knee straight
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09 relax your posture on the back of your thighs
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Straighten your legs and straighten your legs straight on the foam shaft
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The hands stabilize behind the body
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The muscles on the back of the thighs roll back and forth between the 10 thighs on the foam shaft to relax and bend
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The inner thighs are facing the ground, and the thighs and knees crouch 90 degrees
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11 plantar fascia relax using natural sitting posture and place one foot on the foam shaft
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The body slightly forward, to the sole of the force
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Roll back and forth to relax the soles
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About the use of foam shaft common sense 1, massage will be a bit painful! Just like massage, when we use the foam shaft, our rolling parts will have some pain
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However, this kind of pain, not only no harm, but also conducive to the relaxation of our target muscles Oh! Another point to mention is that when you use the foam shaft, you may encounter a certain point (really a bit on the muscle!) Abnormal pain, at this time, in the pain part to stay, until the degree of pain drops, can effectively reduce the pain here Oh! 2
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The speed of rolling back and forth should not be too fast, you can roll back and forth slowly, or press continuously at the pain sensitive place for about 20 seconds; 3
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The more pain, the more effective is a wrong view, because excessive pain will lead to muscle protective contraction, but reduce the effect; 4
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According to your ability, muscle can feel pressure or slight pain, you can use your hands and one side of the lower limb as support, so as to reduce the effect Reduce pressure, do not have to put all body weight on the foam roller feel the “tore heart crack lung” pain; 5, each part to relax for about 1-2 minutes, each roll 30 seconds can rest slightly; 6, during the movement to maintain normal breathing, do not suffocate
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Long press to identify or scan the QR code in the picture above, and buy immediately-
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