How to relax muscles with fascia ball

In today's society, people live a prosperous life, and fitness and health preservation have become a necessity after busy life and work. Fascia balls are a popular fitness product that can be used to effectively relax muscles and relieve fatigue. Of course, fitness requires scientific guidance, and fascia balls cannot achieve good results by just rolling around. So how should we use fascia balls to relax muscles?

Self-fascia uses the body's autogenic inhibition principle to relax tense muscles. When the practitioner uses his or her own body weight to create a certain amount of pressure on the muscles with the foam roller/massage ball, muscle tension will increase, thereby activating the muscle tension change receptors located in the tendon position - the Golgi tendon organs (GTO, Golgi Tendon Organs). When the Golgi tendon organs are active, they inhibit the muscle length change receptors located in the muscle fibers - muscle spindles, thereby reducing the tension of this group of muscles and tendons. Ultimately relax the muscles, restore their functional length and improve their functionality. Rolling the foam roller/massage ball directly on the muscles can speed up blood circulation and accelerate the absorption of metabolites. In addition, it can reduce fascia tissue adhesion and scar tissue accumulation.

Tips for self-fascial relaxation

Foam roller static fascia relaxation method: Place the foam roller on the muscle that needs to be relaxed, slowly roll it to the most sensitive pain point, stay for 30-60 seconds, until the pain level drops by about 50-75%, and then move to another pain point.

Dynamic fascia relaxation method with foam roller: Place the muscles that need to be relaxed on the foam roller, and use your own body weight to slowly roll on the foam roller repeatedly for about 10-15 times.

Precautions for self-fascial release

1. When performing foam shaft fascia relaxation, you may feel slight pain. If the muscles are over-stimulated, you can choose lower-intensity movements or find a professional coach to teach you the correct movements.

2. Keep your abdomen tight during training to ensure the stability of your core during the movement.

3. Maintain normal breathing during training and do not hold your breath.

4. Generally speaking, foam axis fascia relaxation can be arranged as part of the cleanup after exercise. If certain muscles are tense, you can perform foam axis fascia relaxation on these muscles before training.

5. After being used for a period of time, the foam roller will become flattened or deformed, so pay attention to the condition of the foam roller. If necessary, new equipment needs to be replaced.

6. Make sure the foam roller is under the soft tissue area and try not to place it directly under the bones or joints.

7. After foam roller fascia relaxation, it is recommended to drink plenty of water, just like after a body massage.

8. For the general public to maintain body flexibility, you can choose to do foam roller relaxation on the large muscle groups for about 10 minutes. It is recommended to do it 3-5 times a week.

9. If you want to further improve your body flexibility, you can perform static stretching on the muscle for 15-30 seconds after completing the foam axis fascia relaxation.

10. Foam roller muscle fascia relaxation does not represent medical treatment. If you have muscle pain, you should see a doctor or therapist for examination and treatment.

11. Before using foam roller fascia relaxation, you should ask your doctor or therapist whether it is suitable for use.