【Fitness】 Use of Yoga Pillar
The yoga column has the effect of separating muscle adhesion and promoting blood flow, which is used to assist treatment or prevent injuries.
For each designated area, scroll slowly for 1 minute, and focus on the stretched area during the process.
Avoid rolling on tendons, joints, and bony structures.
Back pedaling-maintain a fixed posture, flex your right leg on your left leg, roll up from your hamstring through your hips, and stop at the back of the pelvis Scroll down again according to the original route and repeat several times. Roll up to the hips at least three different angles, and always keep the other hip raised.
Iliac Tibial Bundle-Lying sideways, the yoga column is placed under the thigh. Support your body with your elbows, place your feet on the ground with one foot, and place your feet on the ground in front of or behind the rolling legs. Roll down the outside of the thigh to the knee. You can use your hands and legs to bear most of the weight, so as to reduce the pressure on the iliotibial tract.
Variation-The position of the pelvis can be adjusted slightly forward or backward.
Quads-Place the yoga column under the thigh, that is, below the hip joint, and roll down to the front of the kneecap, but not to the kneecap.
Variations-Keep your hips parallel to the ground, turn your feet to the left, and then turn to the right, so you can exercise the inner and outer thighs.
Inner thigh-Place the yoga post at the root of the inner thigh. The hips and knees should be bent at 90 degrees, and the hips should be lowered, parallel to the ground. Keeping your feet in contact with the ground, slowly roll up to the middle of your thighs. Pause for a while before returning.
-Raise your feet above horizontal when keeping your knees and hips fixed.
-While rolling, keep the lower leg, hips and thighs parallel to the ground.
-Place the yoga post in the middle of the thigh and roll it along the thigh to the pelvis. During the process, keep the hips low and parallel to the ground; the knees and hips are bent at 90 degrees.
Back-Place the yoga post under the shoulder blade and hold the head with your hands. Close the elbows in front of the face, then roll from the shoulder blades to the middle of the back.
Variation-Raise one shoulder slightly so that the other shoulder bears the weight. Roll from the shoulder blades to the hips, keeping the elbows closed.
Back-Place the yoga column on one side of the spine, hold the head with your hands, keep your elbows closed, and roll between the spine and the inner side of the scapula. By increasing the hips, to adjust the strength and rolling area.
Dorsal outside-sideways, place the yoga post under the armpit. The arms are stretched upward, in line with the torso. Move up, move down, exercise
Muscles on the dorsal side.
Variation-can make the torso lean forward or backward slightly.