Use yoga roller to relax whole body

Relax the pectoralis major and deltoid anterior tracts

step:

Place the foam shaft in the left lateral thoracic axilla

matters need attention

1. You need to keep your torso stable while keeping your belly tight and your back straight

2. Twist the body to the left so that more of the pectoralis major muscle group is pressed against the foam roller

3. Keep breathing. Don’t hold your breath.

Relax your back muscles

Steps:

1. The knees are naturally bent and the toes are kept forward

2. The foam shaft is placed in the waist and back position behind the body;

3. Leave the hip joint mat, lie on the foam shaft, through the feet of the pedal action to make the foam shaft in the waist back position in the direction of rolling; 

matters need attention

1. Moving the foam roller: keep it between cervical vertebra and lumbar vertebra;

2. Keep abdominal tension, flat your back

3. Keep breathing normally and don’t hold your breath

4. Gluteus maximus relaxation

Steps:

1. Elbows slightly bent behind the body, thighs and calves at 90 degrees

2. Keep breathing normally and don’t hold your breath

3. Roll your body on the foam axis by kicking and pushing with both arms

matters need attention

1. Pay attention to the position of the arms to avoid excessive shoulder pressure when moving backwards

2. Keep your belly tight and your back straight

3. Keep breathing normally and don’t hold your breath

The adductor of the thigh relaxation

Steps:

1. Place the foam roller parallel to the torso on the inside of the right thigh

2. With your left toe on the floor, bend your elbows 90 degrees straight in front of your head

3. The adductor of the thigh relaxes

matters need attention

1. Position of foam axis movement: keep it between knee joint and groin.

2. Keep your torso steady and your abdomen tight

3. Keep breathing normally and don’t hold your breath