Foam axis can eliminate muscle tension, strengthen core muscle strength, flexibility, in order to achieve the balance of exercise body, is an indispensable equipment in modern yoga practice. The foam axis not only extends muscles and tendons, it also breaks down soft tissue adhesions and scar tissue. You can use your own weight and a cylindrical foam shaft to self-massage and myofascial release, breaking trigger points and relieving tense fascia while increasing blood flow and soft tissue circulation.
1. Release the myofascia and tighten the muscles.
2. Foam shafts offer many benefits as a sports massage and are low cost to use.
3. The foam axis not only extends muscles and tendons, it also breaks down soft tissue adhesions and scar tissue. You can use your own weight and a cylindrical foam shaft to self-massage and myofascial release, breaking trigger points and relieving tense fascia while increasing blood flow and soft tissue circulation.
1. The upper back
(1) Bend your knees, lie on your back with the foam shaft under your back, hold your head with your hands, and tighten your abdomen slightly
(2) The legs move the body back and forth, making the foam axis roll back and forth between the upper back and shoulder joints
If you don't relax your upper back, your neck will lose its strength
2. The hip
(1) Sit on the foam shaft with crossed legs, support it with one arm and tighten the abdomen
(2) The supporting leg and hand force the body to move, so that the foam axis in the hip range rolling back and forth
Relax the outside of your hips by rotating your body slightly
3. Outer thigh (ILIotibial band -IT)
(1) Lying on the side with hand support, place the foam axis under the outer side of the thigh, and put the opposite limb in the front of the body to help stabilize the body
(2) The supporting side shoulder joint and the opposite side leg force the body to move up and down, so that the foam axis in the range of knee joint and hip joint rolling back and forth
Place the foam axis on the anterolateral part of the hip joint (tensor fascia lata -TFL) and roll it in a small circle. You'll get a bonus.
4. Front thigh (quadriceps)
(1) Plank support, place the foam shaft on the front side of the thigh
(2) The shoulder joint forcefully drives the body to move up and down, so that the foam axis rolls back and forth within the range of the knee joint and the hip joint
Tip: This movement is mainly to relax the front of the thigh, through the rotation of the thigh (toe inside, outside eight), will be partial to the inside and outside parts of the relaxation, do not have a sour taste!
5. Inner thigh muscles
(1) With elbow support, lie prone with one leg outstretched, and place the foam shaft under the inner side of the thigh
(2) The opposite leg forces the body to move from side to side, so that the foam axis rolls back and forth in the inner thigh area
6. Back of thigh (hamstring)
(1) Straighten your legs, place the foam shaft under your thighs, support your hands, and tighten your abdomen
(2) Use both hands to drive the body to move, so that the foam axis rolls back and forth from the knee joint to the hip
7. Back of calf
(1) Sitting position with one leg straight on the foam shaft, support with both hands and tighten the abdomen
(2) Drive the body to move with both hands to make the foam axis roll back and forth within the range of knee joint and ankle
If the stimulation is too much for you, you can put your legs on the foam axis
8. Tibialis anterior of the anterior thigh
(1) Support the ground with both hands, put the foam axis on the front side of the calf, and put the foot in the eight characters (focusing on the partial side position)
(2) Drive the body to move with both hands to make the foam axis roll back and forth on the front side of the calf
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