After exercising, many people will feel that their bodies, especially their leg muscles, are very stiff. So at this time we usually massage or relax the leg muscles. Generally, you can use your hands to massage your legs, but you can also use foam rollers and other tools to massage your legs. So do you know what are the movements of foam roller leg massage? Let’s go take a look below!
Action 1: Hamstring muscle relaxation
Lie supine on the foam roller, gently hold the ground with your hands behind your back, keep your legs together, make sure the foam roller fully contacts the muscles on the back of your thighs, and lift your buttocks off the ground. Roll back and forth to find the pain point in the muscles on the back of your thigh, press your thigh on the pain point, and breathe evenly throughout the process.
Action 2: Foam roller adductor muscle relaxation (change sides)
Lie prone on the yoga mat, support your elbows on the ground, straighten your right leg, bend your left leg and press the foam roller under the inner thigh, roll it back and forth from the root of the thigh to the inner knee, and stay on the pain point for a moment.
Action 3: Foam roller tensor fascia lata relaxation (change sides)
Lie on your left side at 45 degrees, straighten your left leg, let the front and outer sides of your thighs contact the foam roller, flex your right leg in front of your left leg; support your left elbow on the ground, hold your right hand on the ground, and drive your body on the foam roller with the toes of your left foot. Roll back and forth, keeping your thighs relaxed the entire time.
Action 4: Relax the front of the thigh on the foam roller (change sides)
Put your elbows on the yoga mat, place the foam roller on the lower part of the front of your thighs, and use the strength of your shoulders to push your body back and forth.
Action 5: Relax the back of the calf on the foam roller (change sides)
Lie on your back on the foam roller, gently hold the ground with your hands behind your back, bend your right leg at the knee and place your right foot on the ground, so that the foam roller fully contacts the muscles of the back of your left calf, and your buttocks are off the ground. Roll back and forth to find the pain point in your calf and press your calf against the pain point.
Action 6: Relax the piriformis muscle on the foam roller (change sides)
Put your right hand on the ground, bend your left leg and step on the ground, put your right leg on your left knee, turn your upper body slightly to the right, and put the weight on your right hip. Place the foam roller between the two protruding bones in the middle of the hip, and use your left leg to drive your body forward and backward.