2. Practice of pressing the foam shaft by the posterior thigh muscles: Place the foam shaft directly below the posterior thigh, above the knee joint, and the posterior thigh muscles face the foam shaft from above. The pressing part starts from the lower thigh and gradually moves to the upper thigh. Roll slowly, without excessive pressure, and relax comfortably. You can adjust the vibration level according to your tolerance, repeat the rolling movement for about 30 seconds, change your legs and operate your legs alternately.
3, the inner thigh muscle group foam shaft pressing exercise: put the foam shaft directly below the inner thigh muscle group, and the body is facing the foam shaft. The pressing part starts from the lower thigh and gradually moves to the upper thigh. Gently roll and stretch the internal muscles. Adjust the vibration evaluation rate according to your tolerance, repeat the rolling exercise for about 30 seconds, and practice alternately with your legs.
4. Relaxation method of the foam shaft of quadriceps femoris: one leg is straight, the other leg is straight and slightly opened to the side, the foam shaft is placed under the straight thigh, the arms are flexed, the elbow joint supports the body weight, and pressure is applied to make quadriceps femoris fully contact with the foam shaft. Roll back and forth and relax your thighs. If the vibration function is turned on, you can adjust the vibration frequency according to your tolerance. Repeat the rolling motion for about 30 seconds, and relax your legs alternately.
5. Relaxation method of gluteus maximus foam shaft: stabilize the foam shaft, sit on the foam shaft of the right hip, land with your left hand, support your body, and put your right hand on your right thigh to stabilize your body. Roll the foam shaft back and forth to relax the gluteus maximus. Repeat the rolling movement for about 30 seconds, and relax your hips alternately.
6. Relaxation method of the iliotibial tract foam shaft: stabilize the foam shaft, support the body with the right arm touching the ground, sideways, and press the outer side of the right thigh above the foam shaft. Bend your left arm and put it on your left thigh to stabilize your body. Roll the foam shaft back and forth to relax the iliotibial tract on the leg side. Repeat the rolling movement for about 30 seconds, change legs and relax your legs alternately.
7. Precautions: The total time of each course of treatment is about 10~ 15 minutes, which should not be too long. The vibration intensity can be adjusted appropriately, depending on the degree of vibration that an individual can bear. There is no need to adjust the gear that is too strong. It is suggested that you can prepare a yoga mat to jump on the ground, or choose a scene with massage cushion and foam mats, which is more convenient and comfortable to operate.