First, use the massage ball to roll around the sore mus […]
First, use the massage ball to roll around the sore muscles, and feel the area of special pain in the muscles, which is the point of pain we want to target.
Use the massage ball to slowly roll back and forth on the muscle where the pain point is, and stay on the pain point for 2-3 seconds. When the massage ball stimulates the pain point, you will feel the pain in the deep muscles. Generally, As long as it is still tolerable, the pain is normal.
As the number of times the massage ball goes back and forth, the pain at the irritating point will gradually decrease, indicating that the muscles are slowly relaxing and the massage ball has begun to work. If you can't stand the pain, you can pause and start the massage again after a while. The rehabilitation instructor recommends that massage in the same place should not stay for more than 30 seconds, otherwise it will cause poor blood circulation.
When you massage, you can take a deep breath to relax your muscles. In addition, you can also do some stretching with the massage fascia, which can help muscle recovery and help increase the effect of muscle training.
The general massage ball can be operated directly by hand. In some special positions, it can be performed by the floor or wall, such as:
The soles of the feet: The muscles on the soles of the feet rarely cause pain due to tightness, but in fact, most people only need to walk or run for a long time, the soles of the feet are very tense, and even in severe cases, plantar fasciitis may occur. As long as you step on the massage ball with your feet, you can massage the soles of your feet against the floor, which is the simplest and cheapest way to massage your feet.
Back muscles: Office workers face their computers for a long time, their backs are easily sore, but if they rely on their hands, it is often difficult to fully massage them. At this time, you can use a peanut ball to massage the ball, shaped like a peanut, and the hollow in the middle is exactly where the spine is stuck. As long as you lie flat on the ground, you can massage the back by yourself, even the small muscles near the spine can be massaged. .
Buttocks: The soreness near the buttocks is also a common problem for many office workers, especially the place above the buttocks near the waist. As long as you sit for a long time, it is easy to feel sore. At this time, you can use the massage ball to place on the outside of the buttocks, and lie on the floor with your body on the ground to start the massage.