Many sports now focus on stretching after exercise, especially yoga. We can find that in many yoga studios or some fitness studios, they begin to use things like foam rollers to stretch muscles. So what do you think of a foam roller? What are the precautions for using a foam roller? Let’s go take a look below!
What is a foam roller?
The foam roller is a self-massage tool that helps increase flexibility, Speeds up muscle recovery. Reduce muscle tension. Foam rolling is a self-fascial release technique widely used by athletes and sports rehabilitation practitioners.
Precautions when using a foam roller
1. Just like a massage, when using a foam roller , our rolling area will feel a little painful. However, this kind of pain is not only harmless, but also beneficial to the relaxation of our target muscles! Another point to mention is that when using the foam roller, you may encounter a certain point (really the muscle (point above!) In case of abnormal pain, at this time, stay at the painful area until the soreness decreases, which can effectively reduce the pain here!
2. Do not scroll back and forth too fast, you can Roll it back and forth slowly, or press it on the sensitive area for about 20 seconds.
3. It is a misconception that the more pain, the more effective it will be, because excessive pain will trigger protective muscle contraction, which will actually reduce the effect.
4. Act according to your ability. If your muscles feel pressure or slight pain, you can use your hands and one lower limb for support to reduce the pressure. There is no need to put your whole body weight on the foam roller. Feel the "heart-breaking" pain.
5. Relax each part for about 1-2 minutes, and take a break after rolling for 30 seconds.
6. Keep breathing normally during the movement and do not hold your breath.