How to use the yoga foam roller

It is said that yoga is a fitness method that does not require the use of tools. In fact, strictly speaking, some tools are also needed in yoga, such as foam rollers and so on. It’s just that most women don’t like to use these things when practicing yoga, and they always feel that these things are too difficult to use. So, what is the correct way to use the foam roller in yoga practice?

There are many benefits of foam rollers, but only by mastering the correct use of foam rollers can we make it serve us better. Let's take a closer look at how to use the foam roller.

First, let us explain the precautions for using the foam roller. Place the muscles that need to be relaxed on the foam roller, press your own body weight on the foam roller and roll slowly. The rolling speed should be slow, not too fast, and roll for about 2 to 3 minutes. If you feel pain during rolling, stay at the painful point for about 30 seconds. After the pain subsides and you get used to it, continue rolling.

During the rolling process, try to keep your core stable and tighten your abdomen. Maintain normal breathing throughout the process and do not hold your breath. Finally, it can be used in a targeted manner according to the specific parts of the body you train that day, or it can be used on the whole body. Arrange foam roller fascia relaxation exercises during the warm-up process at the beginning of exercise and the cool-down process at the end.

After mastering the precautions when using the foam roller, we can start to explain how to use the foam roller in various parts of the body. After all, this is the most comprehensive guide to using the foam roller.

Posterior calf

Place the foam roller horizontally on the thickest part of the back of the calf, and roll up and down with one or both legs. If you don't feel it clearly, you can put one leg on top of the other to increase the pressure.

Achilles tendon

Place the foam roller horizontally on the mat, place the Achilles tendon on the foam roller, and rotate it slightly up, down, left and right.

neck

Place the foam roller horizontally on the mat and lie on your back on the yoga mat. Bend your legs slightly and place your feet on the ground. Place the back of your neck, i.e. the occipital bone, on the foam roller. Slightly retract your chin and cross your hands in front of your chest. Imagine yourself as a string of grilled gluten and rotate horizontally. During the rotation, do not let your neck leave the foam roller.