First, how does the foam shaft relax the muscles behind the neck?
Musculus cervicalis posterior
Starting position:
Lie on your back and put the foam shaft in the neck position. Chin slightly adducted. Hands are naturally placed at your sides. Bend your legs, hips and knees.
Relaxation method: slowly twist your head to both sides and keep the foam shaft still.
Tip: Keep your chin slightly inward and don't shrug your shoulders.
Second, the skills of relaxing fascia with foam shaft
The action of relaxing the fascia of foam shaft is divided into two levels. The first-stage movement bears a low proportion of its own weight and produces relatively little pressure on muscles, which is more suitable for people who just started using foam shafts. The second movement bears a higher proportion of its own weight and produces relatively high pressure on muscles; At the same time, it needs strong core control ability to maintain the trunk in a neutral position. Therefore, it is more suitable for people who have used the foam shaft for a while. Readers can choose to use the first level of action at the beginning to relax tense muscles. After using the foam shaft for a period of time, the pain at the trigger point of the muscle is relieved, so you can choose to use the secondary action to further relax the adhesion tissue in the fascia. In addition to choosing the level of relaxation action, we can perform the static relaxation method of foam shaft at the beginning. Roll the foam shaft to the point of muscle pain, and then relax the static fascia of the foam shaft. After several relaxations, the pain of muscle pain points in this group was relieved, and then the dynamic fascia relaxation of foam axis was carried out to massage the whole body muscles, increase blood circulation and relax the tense muscles. If there is no obvious pain point in the muscle, we can directly relax the dynamic fascia of the foam shaft to keep the elasticity of the muscle and fascia and prevent injury. When relaxing the dynamic fascia of the foam shaft, it is suggested to roll the whole muscle with the foam shaft after rolling back and forth several times from the starting point of the muscle (close to the body center) to the middle position of the muscle (far from the body center).
● Foam shaft static fascia relaxation method: put the foam shaft on the muscles that need to be relaxed, slowly roll to the most sensitive pain point, and stay for 30-60 seconds until the degree of pain drops by about 50-75%, and then reach another pain point.
● Dynamic fascia relaxation method of foam shaft: put the muscles that need to be relaxed on the foam shaft and roll slowly on the foam shaft for about 10- 15 times by its own weight.
The above is the knowledge about foam shaft. I hope it will be helpful for everyone to understand and use the foam shaft. For more information, please pay attention to Bian Xiao.
5. The role of the foam shaft How to maintain the foam shaft?