Using fascia relaxation ball before exercise will relax tight muscles and make the body exercise easily. Pressing and relaxing with a fascia relaxation ball after exercise can not only relax the tight body in daily life, but also relieve muscle soreness after exercise.
Most people think of relaxing with a foam shaft after exercise, and using the pressure of their own weight to relax tense muscles, so as to achieve the purpose of relaxing fascia and muscles, thus completing the repair after exercise. For smaller muscle groups or parts, it is impossible to use foam shaft, so fascia ball comes in handy.
A small fascia ball can help you solve it. As long as you master the correct usage, it will become your good friend.
There will be pain when you massage, but it will not be unbearable. If you feel severe pain, stop immediately. Maybe you're hurt.
Massage slowly. Make the fascia ball slowly roll up and down along the muscle and stop at the most sensitive point. Those may be pain points.
Make the fascia ball roll up and down the muscle for 5 times, or roll around an area for 30 seconds, and keep it on the pain point for 30 seconds. Repeat each muscle several times. It doesn't matter how many times. Give it a try and you will know the answer.
When you touch the pain point, you will feel the pain in the deep muscles. It doesn't matter. Hold on.
If that's really a pain point, it's that the ball hurts the most when it first touches it. Stick to it for a while and the pain will be alleviated.
When massaging a certain part, let the ball roll around and find out the pain point. Pain points usually exist in certain areas, but you don't have to look for them. You just have to roll the ball around and find the pain point yourself.
First, relax the plantar fascia.
There is no pain point in the foot, but fascial ball massage can relax the foot. The effect of plantar fascia on the foot directly affects other parts of the leg. Most of us have tense foot muscles.
Training methods:
Stand on one leg, step on the ball with the suspended leg, and put your body weight on the supporting leg. Let the ball roll around the soles of your feet. You can roll in a sore place for a while and step on it for 40 seconds, with 3 groups on each foot.
Second, piriformis muscle
You may have heard of piriformis, a small, often painful and annoying muscle. It is one of the gluteal rotator muscles that should be paid attention to, and it brings the most problems.
Training methods:
Sit your hips on the ball and roll in all directions, and you will find the piriformis. This muscle is so small that when you touch it, the pain will extend to your leg. Keep it at this point for 30-60S, and you will feel relaxed after massage. If the pain is severe, straighten your legs, that is, don't overstretch the hip joint rotator, and keep it at this point for a while. After the legs are straight, the massage effect will be worse, but at least it will give you a good start.
Iii. ITB (thigh side)
This part of the fascia on the thigh side is almost tense and often has pain points. The main function of this part of fascia ball is simple fascia reduction; However, there are still some exciting points near the hip joint.
Training methods:
Make the fascia ball roll up from the knee to the hip. If you touch the place where you feel sore, stop and keep it for a while. ITB is usually nervous. Massage with a fascia ball may hurt here. Personally, I feel that fascia ball can bring better core extension than foam shaft, but it is not easy to find pain points.
Fourth, the back of the calf
Almost everyone has the pain points of gastrocnemius and soleus, but most people don't realize their existence.
Training methods:
Sit on the ground and then lift your body slightly. The farther the body is from the ground, the greater the pressure on the ball. Put the ball under the back of the calf. Make the ball roll from the achilles tendon to below the knee, and move slowly. Stop for a while when you are sensitive. Because the back of the calf is very wide, it is necessary to try several rolling routes, taking into account the inside and outside.
Verb (abbreviation of verb) erector spinae
Our sitting posture is often not up to standard, which leads to erector spinae's nervousness (erector spinae is a long muscle distributed on both sides of the spine, extending upward from the lower back to the neck). I'm afraid this method can't find many pain points in erector spinae, but because the thoracic and cervical vertebrae need to improve their flexibility, they are often very nervous. Fascia ball massage helps to achieve these goals. Ps: Peanut balls are recommended here. When erector spinae is massaged with peanut balls, the gap between the two balls can just avoid the spine, so it will not cause great pressure on the spine.
Training methods:
Put the peanut ball on the ground behind you. Lie on your back slowly and stretch over the two balls. First, put the ball in the position shown in the picture. You will find that these two balls can just be massaged to erector spinae, and the space between the balls can prevent the spine from being compressed. After massaging one area by stretching, sit up, move the ball forward slightly, lie down again and massage the other spine. So it gradually moves up along the back. As mentioned above, this method is not effective for treating pain points. However, because many people have poor posture, this method helps to straighten the spine and reduce back spasms. This method is also helpful for the treatment of disc herniation, because disc herniation will lead to tension in other areas of the back.
Sixth, the posterior side of the shoulder capsule
Training methods:
Turn your back to the wall or lie down and put the ball between your body and the wall. The ball is behind your shoulder. In order to enhance the effect, you can bend your arms and shoulders horizontally on your chest at the training side and fix them with your other hand. Roll the ball slowly back and forth in a small range behind your shoulder, keep it moving for 30-60s, and then change sides to practice.
Seven, infraspinatus, teres minor
Both infraspinatus and teres minor are located behind the scapula and belong to the external rotator of the scapula. The other two muscles are so deep that only professionals can find their positions accurately. Rotator cuff tension and pain points are common causes of shoulder pain. Wrong sitting posture, putting your arms on your head for a long time, using the mouse with one hand, typing for a long time, and not giving your elbows time to rest will all lead to these muscles being tense. The following methods can alleviate the problem of shoulder nerve compression.
Training methods:
Lie on your back on the fitness mat, the ball is located between the shoulder strap and the mat surface, the shoulder of the arm with the ball is straight and bent 90 degrees, so that the upper arm is flat on the mat surface, and the shoulder joint with the ball rotates slowly inside and outside, repeating 8- 10 times back and forth, and then moving to the opposite side.