Low back pain, stiff hips and legs, can't bend forward in yoga? A tennis ball can help you!

back pain yoga tips


Practicing yoga, people who have a good understanding of anatomical fascia know that lower back pain, stiffness and pain in the hips and legs (especially the back of the upper and lower legs), and the inability to bend forward in yoga are actually "on the same boat".
the back bracelet of the human body


Why do you say that? The answer is actually very simple. You can probably understand the above fascia diagram of the human back fascia link. That's because the back fasica link of the human body (from the sole to the head) is actually a whole.
pelvic leaning and waist tension
Therefore, if the muscles and fascia in the waist area are tense for a long time (such as pelvic leaning and waist tension), the entire back, thighs and calves will also be affected.

If you relax the different areas on the fascia link, the entire back fascia link will also be relaxed. If you practice yoga, you can't bend forward. You can also relax the back fascia link to improve and deepen your movements.
yoga forward bend
So, today I will share with you a set of exercises that use tennis to relax the fascia link and related parts of the body, which can effectively relieve low back pain, stiff hips and legs, and help yoga forward bend. Let’s take a look:

First. Relax the calf muscles and fascia

Action 1:
Place the tennis ball on the back of the calf tendon
Place the tennis ball on the back of the calf tendon
Scroll back and forth 15-20 times
Until you feel the pain release

Action 2:
Place the tennis ball on the most prominent position of the calf
Place the tennis ball on the most prominent position of the calf
Scroll back and forth 15-20 times until you relax
Until you feel the pain release

Action 3:
put tennis balls on yoga bricks
If actions 1 and 2 are not obvious
You can put tennis balls on yoga bricks
Press the other leg on it to deepen the exercise
Until you feel the pain release

Action 4:
Place the tennis ball on the inside of the calf
Place the tennis ball on the inside of the calf
Scroll back and forth 15-20 times
Until you feel the pain release

Second. Relax the thigh muscles and fascia

Action 5:
Sit up and place the tennis ball on the back of your thigh

put the tennis ball on the yoga brock
Sit up and place the tennis ball on the back of your thigh
You can deepen the practice by hooking the instep
You can also put the tennis ball on the yoga block
Raise the hips and use the weight of the body to deepen the exercise
Keep static for 2-3 minutes
Until you feel the pain release


Action 6:
the tennis ball is placed on the inner thigh
Lie on your stomach, bend your knees, open your side
The upper and lower legs are 90 degrees, and the tennis ball is placed on the inner thigh
About the first third
Forearm support cushion surface, keep static for 2-3 minutes
Until you feel the pain release

Third. Relax the buttocks muscle fascia

Action 7:
Place the ball on the back of the hip
Lie on your back with your knees bent
Place the ball on the back of the hip
Hold for 20 seconds or more
Until you feel the pain release
Deepen the practice
Choose a location
Deepen the practice, turn the body to the left
Hold for 20 seconds or more
Until you feel the pain release

Action 8:
Lie on your back with your knees bent
Lie on your back with your knees bent
Choose a location to place the fascia ball
Hold for 20 seconds or more
Until you feel the pain release
turn the body to the left
Deepen the practice, turn the body to the left
Hold for 20 seconds or more
Until you feel the pain release

Action 9:
Place the fascia ball on the gluteus medius muscle
Lie on your back with your knees bent, close to your hips
Place the fascia ball on the gluteus medius muscle
Lying on the left side on the fascia ball
Lying on the left side on the fascia ball, straighten the left leg
Rest your head on the yoga brick
Hold for 20 seconds or more
Until you feel the pain release
yoga ball movement
Deepen exercise 1, slowly lift your left leg upwards
Hold for 20 seconds or more
Until you feel the pain release

Fourth. Relax the lower back muscles and fascia

Action 10:
low back pain
Place the tennis ball on the upper circle
The body presses on it slowly and controlledly
Keep for 2-3 minutes until you feel the pain release

(END)

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Yoga Foam Roller
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