2Releasing your quadriceps is the simplest form of foam roller exercise. Keep your balance with your hands and lie on the top of the shaft, working the front of your thigh from your hips to your knees.
You can do this with one or two legs, depending on how much pressure you can take and what you want. If you want to reduce the pressure, keep one leg on the shaft and support some weight with your foot.
3And in theThe IT bandUsing a yoga stick can be painful, but many people find it an effective stretching exercise. Lie on the axis on one side of your body and place the foam axis just below the hip joint. If you want to add some pressure, keep the upper and lower legs in a straight line. Or, bend the leg to reduce weight on the foam axis and maintain better balance. Use the support of your hands to push the foam axis from the bottom of your hips to the knees, stopping at the tight or sore spot, and repeat on the other side.
4Place the yoga axis in the belly of your lower legs, using the support of your hands, and slowly roll the axis from your knees to your ankles, staying on tight or sore spots for a while. Push the shaft out with your feet, keeping your toes curved and focusing on the entire muscle group. Use one leg or both at the same time to increase or decrease pressure, or put one leg on the other to increase pressure.
5Massage and relax your back muscles by placing the yoga axis under your shoulder blades, holding your head in your hands and keeping your knees bent, with your feet flat on the ground. Use your feet to control movement and pressure. Roll the yoga axis toward your head. Stay where you feel pain for a while.
6.Another point of muscle tension is under the shoulders, back and armpit, where many muscles contract because they connect the muscles from the back to the upper part of the scapula. Use the foam axis to work the lats and triceps. Lie on one side of the foam axis with your arms extended to position the foam axis under your armpit (the base of your scapula). Move upward, under your arms, and pause for a moment in pain. Return and repeat. This exercise can be used to accurately find the muscles you need to work out. Take your time and do it slowly