Remove the strain on muscles for more effective workouts
There are many reasons for the increase in muscle tension, activating trigger points to date, is the most common, especially in situations of high emotional load. Over time, this excess of muscle tension can create discomfort. Release the TT (trigger points) on a regular basis can relieve muscle tension and eliminate the dysfunction. ELLE along with trainer Studio personal training PMP by Anastasia Antoshechkina figured out how to do self-massage at home.
For those who are actively practicing, you should use a special massage equipment. Massage the body to better classes, so that muscles become soft and elastic. However, the ball for trigger points can be replaced by tennis or other hard round object. But the roller can be replaced by tigerbalm and rolled with it.
Massage ball Trigger Point; Massage ball for acupressure Trigger Point; Massage roller Trigger Point
Massage of the chest muscles
Usually, when the chest muscles are shortened, reduced, they cause the shoulders forward. It also impairs the function of the diaphragm, therefore it is impossible to keep these muscles tight. If we consider the chest muscle in General, it should be remembered that it is necessary to create a pressure of varying strength and at different angles.
Standing in the doorway, push a tennis ball to the upper part of the chest. Prokatyvaja the ball up and down and left and right along the muscle. The same position can be done in the sitting position, pressure is made with the fingers (keep the ball and presses on the pectoral muscle).
Lying on his back, legs in any position the roller under the neck, like a pillow. Turn your head in different directions.
Massage the broadest muscles of the back
The widest muscles prevent the erection chest in a single complex with the pectoral muscles. Disclosure of this point will be particularly important. The widest muscle stretches down to the pelvis. You need to lie on the floor sideways, to turn the shoulder outwards and put the ball to the bottom corner of the scapula, lower arm on the floor, and rolled the roller to the level of the armpit.
Massage rhomboid muscles of the back
Lie on your back with legs bent, hands behind head, elbows pointing forward, the roller at the lower corners of the blades, the pelvis raised. Laminating roller to the level of the upper edges of the blades.
Massage trapezius muscles
Most people to take a deep breath or raise arms up, do not notice how unconsciously raise your shoulders. Relieving stiffness of a trapezoid, we allow the shoulders to fall in a relaxed position, and this in turn will increase the opening of the chest.
In the doorway you need to bend forward, place the ball on top-line and make pressure. One minute on each side.
Standing in front of the door opening, to tilt the body forward to a position close to the horizontal, a tennis ball between the wall and the shoulder line. Prokatyvaja the ball along the muscle (from the neck to the shoulder joint).
Massage the foot muscles
Put triggerbot or roller on the front part of the foot and make movement from right to left. Then on the center of the foot, from the center to the fingers. Then smoothly rolled the medial and lateral side, slowly pushing the weight of the body. If it feels tight — you can stay on this point for 20-30 seconds and continue.
Massage calf muscles
Calf muscles become tight from those who sits at work, the hip flexors is reduced, the weight can shift to your toes, calf muscles straining to compensate for the position. Sitting position on the floor, put it under the middle leg of triggerman, while keeping a smooth posture. Rolled the ball back and forth, listening to her body. You can also add a neurological stimulus, guiding the foot itself and to the tissue is relaxed more.
Massage for quads
Excessive tension in the quads shifts the patella up, which in turn overloads the knee joint. The position of the strap, the quadriceps puts a roll or triggerbot, move up and down, rotate or stay in one spot. Looking for stiffness, which makes it overused.
Ball work will be most productive if you follow a few simple rules:
- Start each exercise with the correct breathing
- Regularly massage for 10-15 minutes
- To follow the breath
- Relax your body
Thanks MFR improves and renews the range of motion of joints, reduce pain in muscles and improves their recovery, which ultimately leads to improved physical agility, flexibility, and, consequently, improves your functionality.
The use of the MFS before and after training or just to start your day, will not only improve sports efficiency and posture, but also overall health. MFR can help relieve pain and stiffness. Will improve blood circulation.