People who practice yoga and know about the anatomy of fascia all know that low back pain, hip and leg stiffness and pain (especially the back side of big and small legs), and the inability to bend forward in yoga are actually the problems of “one boat”
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Why do you say that? In fact, the answer is very simple
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You can probably understand this fascial picture of the human body’s back watch chain
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That’s because the back chain of the human body (from the sole of the foot to the head) is actually a whole
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Therefore, if the muscles and fascia in the lumbar region are tense for a long time (such as the pelvic forward lumbar tension), the whole back, thighs and legs will also be affected
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If you relax the different areas on the watch chain, the whole watch chain will also be relaxed
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If you do yoga, you can’t bend forward
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You can also relax the watch chain to improve and deepen the movement
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So, today I would like to share a set of exercises to relax the back watch chain and related parts of the body with tennis, which can effectively relieve low back pain, hip and leg stiffness and pain, and help yoga to bend forward
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Let’s have a look: first, relax the calf muscles and fascia action 1: put the tennis ball in the position of the tendon at the back of the calf, and roll back and forth 15-20 times until you feel the pain release Action 2: put the tennis ball in the most prominent position of the calf and roll back and forth 15-20 times until you feel the pain release action 3: if action 1 and 2 are not obvious, you can put the tennis ball on the Yoga brick and press the other leg on it to deepen the exercise until you feel the pain release action 4: put the tennis ball on the inside of the calf and roll back and forth 15-20 times until you feel the pain release action Pain release two, relax the thigh muscle and fascia 5: sit on the back of the thigh, put the tennis on the back of your thighs, deepen your exercises by hooking your feet, and put the tennis balls on the foam shaft to lift your hips
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Use the weight of your body to deepen your exercises and keep them for 2-3 minutes until you feel pain and release the action 6: lie prone, bend your knees, open your legs and legs 90 degrees, and put the tennis balls on the inside of your thighs
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The front third of the forearm supports the pad surface, and keep it static for 2-3 minutes until you feel the pain releasing
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3
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Relax the buttock muscle fascia action 7: lie on the pad surface, bend your knees, and put the fascia ball on the back of the buttock for 20 seconds or more until you feel the pain releasing
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Select a position to deepen the exercise, and turn your body to the left for 20 seconds or more until you feel the pain Pain release action 8: lie on your back, bend your knees, select a position and place the fascia ball for 20 seconds or more until you feel the pain release
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Deepen the exercise, turn your body to the left for 20 seconds or more until you feel the pain release action 9: lie on your back, bend your knees, close to your hips, put the fascia ball on the gluteus medius muscle, press the fascia ball on your left side, straighten your left leg and rest your head on yoga Hold on the brick for 20 seconds or more until you feel the pain releasing
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Deepen exercise 1
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Slowly lift the left leg up for 20 seconds or more until you feel the pain releasing
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4
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Relax the muscles and fascia of the lower back
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10
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Place the tennis ball in the position of the circle in the picture above, and press it slowly and controlled for 2-3 minutes until you feel the pain releasing
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Teacher wechat, Long press the figure below to identify the QR code, then add a point in the lower left corner to select yoga products.
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