Introduction
During yoga practice, it’s common to see many practitioners and teachers using a foam roller to relax before and after their sessions. But what are the actual benefits of foam – rolling? In fact, it’s an excellent method for relaxing the fascia and muscles. Similar to massage, foam – rolling can stimulate the metabolism of the fascia, replenish water and nutrient supply, promote the metabolism of muscle waste, reduce muscle – fascia adhesion, effectively restore muscle elasticity, and help muscles function better. Today, we’ll share 14 foam – axis movements that can effectively relax the muscles and fascia of the whole body, and many find them more comfortable than a traditional massage after practice.
Action 1 – 2: Relaxing the Upper and Middle Back
For the upper back: Place the foam axis on the upper back. Lie on your back on the foam axis, put your hands behind your head, and roll back and forth until the upper back is completely relaxed. For the middle back: Place the foam shaft on the middle back, keep your hands on the back of your head. Exhale, open the chest and drop the head in a controlled way. Inhale, slightly tuck the chin, and let the head and neck lead the thoracic spine upward. Repeat this exercise 8 – 10 times.
Action 3: Relaxing the Front Serratus
Lie on your side and place the foam shaft on the position of the anterior serratus muscle below the armpit. Exhale and roll back and forth until relaxed, then switch to the other side.
Movement 4: Relaxing the Lower Back
Perform a little bridge by supine on the mat. Place the foam shaft on the lower back. Exhale, rotate the pelvis and lift the hips backwards. Then, exhale and lower the hips in a controlled and relaxed manner. Repeat the exercise 8 – 10 times.
Movement 5: Relaxing the Lumbar Square Muscle
Lie on your side and place the foam shaft on the side of your lower back, below the rib cage. Support the mat with the small arm. Exhale and roll back and forth in small increments until relaxed, then switch to the other side.
Movement 6: Relaxing the Sacroiliac Joint
Lie on your back on the mat. Place the foam shaft in the sacroiliac joint position. Bend both knees and hold the front of the calf with both hands. Rock from side to side until relaxed.
Movement 7: Relaxing the Hips
Sit and stand on the foam axis. Bend both knees and place your hands on the back side of your body to support the mat. Place the right calf on the left thigh, and put the left hand on the right calf or behind you. Roll back and forth slowly and in a controlled manner until the hips are completely relaxed, then switch to the other side.
Movement 8: Relaxing the Iliopsoas and Groin
Place the foam shaft on the front side of the right thigh at the hip and groin area. Roll slowly until completely relaxed, then switch to the other side.
Movement 9: Relaxing the Front Side of the Thigh
Lie prone on the mat. Place the foam shaft on the front side of your thighs. Support both elbows on the mat, tighten your core, and use the strength of your body to roll back and forth until the front side of the thighs are relaxed.
Action 10: Relaxing the Inner Thighs
Lie down on the mat with elbows on the mat. Bend the left knee and open it outward (in a frog – like motion). Place the foam shaft on the inner thighs and roll the inner thighs until the inner thighs are completely relaxed, then switch to the other side.
Action 11: Relaxing the Outer Thighs
Place the foam shaft on the outer thighs and hips. Roll up and down until the outside of the thigh and the outside of the hip are completely relaxed, then switch to the other side.
Action 12: Relaxing the Back of the Thighs
Place the foam shaft on the back of the thighs. Support your hands on the back side of your body and lift your hips. Roll back and forth until the back of the thighs are relaxed.
Action 13: Relaxing the Calves
Sit and stand on the mat. Place the foam shaft on the back side of the calf. Place your hands on the sides of your body. Slowly lift the hips and roll back and forth until the back of the calf is relaxed. You can relax both sides at the same time, or put one leg on the other leg to relax unilaterally for a more intense sensation.
Action 14: Relaxing Your Arms and Shoulders
Kneel on the mat with your legs slightly more than hip – width apart. Put your hands on the foam shaft, exhale and roll the foam shaft forward. Bend your body forward and down, breathe in and restore. Repeat the exercise 8 – 10 times.
Ps: When rolling, don’t be too forceful. The feeling should be similar to squeezing a sponge, and gentle rolling is sufficient.
