Foam Roller Usage Guide: Relaxation Exercises Collection

Upper Calves

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1. During foam roller myofascial release, you may experience slight pain. If the muscle stimulation is too intense, you can choose lower intensity movements or seek guidance from a professional coach for correct movements.

2. Maintain a tight abdomen during training to ensure stability in the core area during movements.

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

4. Generally, foam roller myofascial release can be arranged as part of the cool-down after exercise. If certain muscles are particularly tight, you may perform foam roller myofascial release on those muscles before training.

5. After using the foam roller for a while, it may become flattened or deformed, so pay attention to the condition of the foam roller. If necessary, replace it with new equipment.

6. Ensure the foam roller is under the soft tissue, and try not to place it directly on the bones or joints.

7. After performing foam roller myofascial release, it is recommended to hydrate, just like after a body massage.

8. For the general public to maintain body flexibility, it is advisable to perform about 10 minutes of full-body foam roller myofascial release focusing on large muscle groups 3-5 times a week.

9. To further enhance body flexibility, you can perform static stretching for 15-30 seconds on the muscles after completing foam roller myofascial release.

10. Foam roller myofascial release does not substitute for medical treatment. If you experience muscle pain, consult a doctor or therapist for examination and treatment.

11. Before using foam roller myofascial release, consult a doctor or therapist to see if it is suitable for you.