How to use foam roller and massage ball to restore lumbar muscles

More than 80% of people are uncomfortable in the lower part of the waist. This is due to excessive excitement and tightness of the buttocks caused by the imbalance of the muscles, which causes the pelvis to rotate forward and causes excessive stress on the back, blocking the chain reaction caused by the buttocks. We can deal with and prevent most of the problems, so we should learn a series of exercises.

For the tensor fascia lata and the iliotibial band, life and sports cause the anterior hip and the iliotibial band to be overactive and tight. The iliotibial band cannot be stretched, and the loosening of the front hip is very important. Before stretching, use the vibration foam roller to restrain these active muscles, look for sensitive and sore areas, and roll back and forth, apply pressure directly to these positions. Direct pressure can stimulate the muscle tissue to inhibit and relax the muscles through physiological effects.foam roller stretch

The piriformis is a small muscle on the back of the hip. It is very easy to become short and stiff, which can lead to low back pain. We can suppress it with the help of a foam shaft!

Place the foam roller on the ground, press on it, one leg across the other, and use your body weight to apply pressure directly to the piriformis muscle, thereby relaxing it and improving extensibility, and then it will be effective when you stretch.

Latissimus dorsi can also cause low back pain. It connects the pelvis. When it is tight, it will stretch the pelvis forward rotation and make the hip flexor tight. The massage ball is placed under the latissimus dorsi. It can move up and down, left and right, and rotate, and it can also rotate the arm inside and outside to target different parts.

The best way to improve hip flexibility and flexibility is to stretch

Lie flat on the ground, straddle one leg, pull the knee to the diagonally opposite shoulder, and stretch the muscle tissue in turn.

With foam roller and massage ball, after latissimus dorsi muscle relaxation, stretching is required to improve tissue flexibility.

To stretch the latissimus dorsi, you can use a yoga ball or raise your hands above your head and grasp an object. Make sure your torso leans forward to stretch the latissimus dorsi as much as possible. You can choose to lower the waist and wrap your pelvis to further stretch your back muscle.
Psoas tightness is the key to lower back discomfort.

The psoas muscle is a kind of hip flexor that connects the lower limbs and the deep spine. The tightness of the psoas muscles will distort the position of the buttocks. Therefore, everyone needs to massage the psoas muscles anytime and anywhere. The psoas muscles are easy to become rigid and shortened before sitting, driving, and computer TV.

Stretching the psoas muscles can be done by staggering the legs, standing and raising the arms, stretching in three motion planes, rotating back and forth, left and right, targeting different muscles, activating the core of the body, and improving stability. A good exercise is to lift with the aid of a yoga ball. With one hand and one foot, retract the abdomen and lie on the ball to use the deep core muscles to lift one hand and one foot to activate the gluteal muscles and upper limbs.foam roller relax neck