Among the exercise equipment, the foam roller is a very good equipment. At the same time, the foam roller has many benefits. However, the foam roller also has its own requirements, such as how to use it correctly, and how to use the foam roller. I believe there are some People still understand. So, what is the best and most correct way to use a foam roller? Let’s learn about foam rollers together.
How to use the foam roller best and correctly
Many people do not pay attention to stretching and relaxing after exercise, which is not good for the muscles.
To increase the pressure on the soft tissue, you will want to put more of your body weight on the foam roller. The easiest way to do this is by changing your legs to one, or stacking one leg on top of the other, for extra Apply pressure, or change from bilateral to unilateral.
When your pain in the rolling style subsides, you can put most of your body weight on the foam roller. Similar to training, you must keep trying to find the best way for roller relaxation, but you must avoid it. "Bone spur" area.
Another exercise we have found helpful is to gradually roll from the proximal end of the body (closer to the center of the body) to the distal end of the muscle (away from the center of the body), shortening the range of the roll rather than starting from, for example, relaxing the quadriceps. Don't roll from beginning to end at once. Shorten the distance of each roll. Start rolling from the upper half until you feel your muscles relax, and then move to the lower half.
This is an important strategy for performing SMR because as the rolling approaches the distal muscle-tendon junction, the pressure will increase. Treating the upper muscles first can reduce the pressure on the lower half later.
Foam roller precautions
Remember that during the compression process, do not stop breathing because of soreness or pain. Try to continue taking deep breaths during the compression process.
Remember that when performing massage, do not tighten your muscles because of soreness or pain. It should be a massage operation that relaxes the muscles.
After completing the massage, remember to get up and walk around to increase blood circulation in the massage area. Blood flow combined with oxygen from deep breathing brings elasticity to your muscles.
Maintain good posture to keep your shoulders, spine and pelvis in the correct position! No matter what position you adopt or what muscles you massage! Ask an experienced trainer to tell you the correct form and technique. Look in the mirror and observe what you are doingIs the method correct? Is the hip sagging and the spine twisted?
For best results, perform compressions within an hour before and after training and half an hour before bed.