Are you destroying or relaxing the myofascia with a roller? 30 seconds to understand these four key points! ? What fields should men's journals roll? Before using the roller, we need to know which building blocks to roll! Short and tight muscles should be rolled first, mainly depending on personal physical condition. However, in order to best identify and evaluate the muscles to be rolled, the rapid evaluation proposed by the National Institute of Sports Medicine (NASM) is elevated squat; It is easy to highlight the most common short or tight muscles, such as calf, quadriceps femoris, hip flexor, adductor, latissimus dorsi and pectoralis major. These muscles can be safely relaxed by using rollers, because they are relatively large and not on any important organs or fragile body structures.
What parts should be avoided? If the column of the drum presses on the drum by its own weight, some important parts of the body should be used with caution; Even to avoid using it, first of all, never aim the roller at important organs, such as the kidneys under the ribs; Although we will not directly suppress the force on this part, rolling back and forth on the ribs will exert considerable pressure on it. In addition, it is not appropriate to use a large roller in the abdomen, even if a small roller is used, attention should be paid to safety; There are also some blood vessels and nerves around the body that should be used with special care.
Note that the compression area in 1 femoral triangle area is the area outlined by seamstress, adductor muscle and inguinal ligament in the upper thigh; Within this triangle are femoral nerve, femoral artery, femoral vein and deep inguinal lymph nodes. Please move slowly when using the wheel, and pay attention to whether you feel pain or tingling. If so, please reposition the wheels. If you still feel uncomfortable, you must replace the softer roller. 2 Hip sciatic nerve The sciatic nerve is the largest nerve in the human body. It passes through the pelvis from the lumbosacral spinal cord, through the ischial foramen, reaches the buttocks, and connects with the foot along the back of the thigh. Mainly responsible for managing the feeling and movement of lower limbs. Although this nerve is deep, it is not necessarily easy to touch; But when a small hard object exerts pressure for a few minutes, the nerve will * * *. For example, when we roll the piriformis with a ball, it will produce a lot of pressure. Then, don't spend 10- 15 minutes to * * it. You can choose to use a bigger roller to make * * *. The intrathoracic brachial plexus originated from the anterior branch of the fifth cervical nerve (C5) to the first thoracic nerve (T 1). The brachial plexus in the chest passes through the scalene muscle on the first rib below the clavicle to dominate the arms and hands. Therefore, when the area is pressed with a roller, numbness and arm tingling may occur. When you feel these feelings, please move the wheel away from the specific nerve part to avoid excessive pressure. The anterior cervical triangle is an area outlined by the cervical midline, sternocleidomastoid muscle and mandible. Can this area be relaxed? When entering the carotid artery and subclavian artery, the general rule of thumb is near the head and neck, so use it more carefully when rolling, because the structure of this area is very complicated, and a lot of body pain and tension come from here.
Pay special attention to some parts when pressing! ? Self uses four concepts of roller 1 Please scroll slowly. This action is not to let the body generate heat. In order to get feedback from the body, you can roll at a speed of about 3 cm per second, which helps to find muscle nodules. It is the so-called pain point, which will help to relax the sarcomere, let the blood circulate and relieve muscle pain. 2 Stay in the pain point roller * * * is to relax the myofascia and muscles. So you will find that some parts will be sore during the process of pressing slowly. At this time, please stay at this pain point for about 30-60 seconds until the pain is relieved. During your stay, you just need to keep the pressure and let your body relax, without kneading or rolling back and forth. 3 Occasionally change direction When looking for pain points or increasing oxygenated blood flow, in addition to rolling up and down, you can also move according to the expansion direction of muscles in various parts during contraction, and reduce myofascia and adhesion through the movement of rollers. In addition, it can be pressed by crossing or rotating, which can effectively help relax muscles and make myofascia softer. 4 Keep Water Content We should know that healthy myofascia is full of water, that is, ECM is a part of animal tissues and does not belong to any cells. Extracellular matrix has many functions, such as providing support and fixation for cells, providing separation methods between tissues, regulating communication between cells and regulating dynamic behavior of cells. ECM helps to separate the sliding surface of tissue, thus preventing the development of many adhesions and other myofascial restrictions. When we twist, stretch or press with a roller, the fascia of the body will push water out of the ECM. When the pressure is removed, water and nutrients will flood in again, so that the myofascia will regain its elasticity and softness.