We are likely to experience muscle soreness after exercising. At this time, we can do stretching exercises or use auxiliary tools to relax our stiff muscles. The foam roller is such a tool that can help us relax the whole body. So do you know how to use the foam roller to relax the whole body? Let’s go take a look below!

The first step is to relax your legs

First, start with the back of the calf. Place the foam roller on the back of one calf, bend the other leg flat on the yoga mat, support the upper body with both hands, and use the weight of the body to press the back of the calf against the foam roller. If you feel If it is not obvious, you can put both legs on the foam roller. If the feeling is still not obvious, you can straighten one leg and press it on the other leg. Relax each leg for half a minute. Then relax the front of the calf, put your hands on the ground, kneel on the foam roller with both legs, and roll back and forth. If the feeling is not obvious, you can slightly lift one leg so that most of the weight rests on the other leg. Relax for half a minute. This exercise is not suitable for people who are too thin, because the subcutaneous fat layer in front of the tibia is too thin and will directly press on the tibia. The next step is to relax the front of the thigh. Put your elbows on the ground and straighten the lower limbs. Place the foam roller on the front of the thigh and roll it back and forth. Since the front of the thigh is generally tense, it is recommended to relax this part for one minute. Finally, relax the back of your thighs, place your hands behind your back, bend one leg flat on the mat, straighten the other leg, place the foam roller on the back of your thighs, and roll it back and forth for half a minute on each leg.

The second step is to relax the buttocks

Bend one leg over the other, place one hand behind your back on the mat to maintain balance, sit your buttocks on the foam roller and roll it back and forth. Relax one hip at a time, and relax each side for half a minute to one minute. minute.

Part 3, Relaxing the Back

Put the foam roller under your back, keep your upper body straight, bend your legs at the knees, and hold your ears with your hands. This posture is a bit like the action before getting up when doing abdominal crunches. The only difference is the foam roller behind you.

Part 4, Latissimus Dorsi Relaxation

Lie on your side on the mat, place the foam roller under your ribs near your back, and roll it back and forth for half a minute.

Step 5, outside of the chest musclesRelaxation of fate

Lie sideways on the yoga mat, place the foam roller under your armpits near your chest muscles, and roll back and forth for half a minute.