Sometimes, our muscles become very stiff after training. At this time, we need to relax our muscles. Some people pat and massage with their own hands, while others use some relaxation tools to relax their muscles, such as foam rollers. So do you know how to use a foam roller? Let’s go take a look below!

1. Relax the quadriceps muscles

Goals

Relax your quadriceps muscles

Action points

1. Lie prone on the ground with your legs straight, place the foam roller under the front of your thighs, support the ground with your palms, and stretch your legs back so that your upper body forms a straight line;

2． Use the power of your arms to move your body and roll the foam roller back and forth from the pelvis to the top of the knee joint;

3． Stay at the sore muscle point for 30 to 60 seconds to complete the movement.

2. Hamstring muscle relaxation

Goals

Relax your hamstrings

Action points

1. Sit on the ground, put your hands behind your back, and place the foam roller under your knees. Stretch your legs, heels slightly off the ground, back straight, and tighten your abdominal muscles;

2. Use the power of your arms to push your body forward and roll the foam roller to the ischial tuberosity;

3. Stay at the muscle soreness point for 30 to 60 seconds and complete the movement.

3. Relax the calf muscles

Goals

Relax your calf muscles

Action points

1. Sit on the ground, place the foam roller under your calf near the ankle joint, support your arms behind your body, keep your back straight, and tighten your abdominal muscles;

2. Push with both hands to move the body so that the foam roller rolls back and forth from the back of the calf ankle joint to the back of the knee joint;

3. Stay at the muscle soreness point for 30 to 60 seconds and complete the movement.

4. Relax tibialis anterior