The ancients "five buckets of rice don't bend their backs" because they are lofty and have backbone; The reason why modern people don't bend over is that the lower back (waist) hurts so much that it is difficult to stand, sit and lie down. If you have ever had pain and stiffness in your lower back and always feel something "stuck", then you may need to "release" the pressure on your lower back. But why release it? How to release? Try zero-pain self-therapy promoted by American therapists. Spend 1 hour before going to bed with a roller to help you release stress and have a good sleep!

Low back pain, unable to bend over? Before you use the secret technique of 10 minute sit-ups to release stress, before you understand why you do this and do the "release" action of your lower back, you may think, why should you release pressure to solve low back pain? You can start with the "gap" of the body. The "gap" parts such as neck, abdomen or lower back, like joints, allow you to bend, rotate and move freely; On the other hand, if the gap in the lower back is narrowed, you can't bend over at all. Because once the gap is lost, the distance between vertebrae will get closer and closer, the spine will be compressed, and the intervertebral discs and nerves from the spine will begin to be compressed; When the nerve is compressed, you will feel pain. This series of vicious cycles will follow the path of "oppression → pain → inflammation → joint wear". Tracing back to the source, we must first avoid oppression, so as to avoid the next vicious circle, and indirectly avoid the "main body gap parts" such as the lower back and neck, and the influence will spread to "secondary body gap parts" such as shoulders and knees. Next, we will teach you to spend 10 minutes with the MELT zero-pain self-therapy promoted by American professional therapists to help you relieve low back pain. (For the relief of neck pain, please refer to "Attention of Hard Neck Family"! 10 minutes to say goodbye to the neck pain and the difficulty of turning the neck with the roller ")

Continuous action of lower back release 1 rest detection 2 Shear pressure of sacroiliac joint 3 Challenge action of pelvic contraction and inclination 4 Decompression of lower back 5 Rest detection.

Rest test 1 Lie on the ground, hands and feet straight, relax, palms up. Take a deep breath and concentrate your breath so that your body can easily touch the floor. Remember the feeling of the body: is the heaviest part of the upper back pressing on the floor in the shoulder strap? Is the middle back arched and unable to touch the ground? Is the coccyx heavier on the floor than on both hip flaps? Still feel that one instep or both thighs are not on the ground? Once you feel the above, it means that you have realized the "stuck pressure" of your body. Close your eyes and pay attention to your current feelings with "body consciousness". Pay special attention to the bending of the lower back. Where do you think the highest point of the curved arc falls? Is it more like above or below the navel? Do your ribs at the bottom touch or leave the ground? Is there a big arc between the lower back and the scapula, or is there no arc at all? Remember the feeling now, and you can make a comparison before and after release.

Shear the sacroiliac joint 1 Tighten the core muscles, raise the hips, and put the pelvis on the roller. When the knee is brought to the chest, the roller can't slide down, or the position can't be just in the lower back. Tips to keep the pelvis in the right posture. If it is difficult for you, you can put a folded towel or yoga mat on your head and upper back. The knees are completely bent, the inner thighs of the feet are close together, and the calves and soles are relaxed. Keep your core muscles tight, relax your ribs and press against the floor.

? Brian Leighton 4 slowly moves his knees away from his chest, aiming at the ceiling, but stops before his thighs are almost perpendicular to the drum. This will help to relax the lower back. 5 Keep a certain pressure, and slowly swing your knees slightly to the left and right between one o'clock and eleven o'clock to detect the sacroiliac joints on both sides. Tip: Don't swing your knees too far away from your body. Your goal is to put the weight on the back pelvis and sacrum, not the hips. Try not to arch your back or move your ribs when moving. By constantly contracting your core muscles, you can focus on moving your pelvis instead of your ribs.

? Brian Leighton 6 pauses when his knee moves to the right, and then "shears and pressurizes" the right sacroiliac joint by drawing small circles clockwise and counterclockwise. Repeat 2-3 times in both directions. Then, according to which side the foot is tilted, try to draw a circle on that side of the leg, which is slightly larger, but the movement of drawing a circle is slower. You can also try to move your knees back and forth in a marching action and slowly repeat the action 2-3 times. Keep your legs tilted to the right, pause for a while, continue to press the roller, then take two deep breaths and concentrate on breathing. 9 Knee back to the right, then switch to the left and repeat the action.

The challenge of pelvic contraction and inclination is 1. The pelvis is on the roller, so that the palm is attached to the front of the thigh, close to the knee. Gently push your knees away from your chest until your arms are straight. Feet and thighs should be slightly tilted to the drum side. Make sure your legs are relaxed and your knees are completely bent. Take a deep breath, concentrate on breathing, and actively let the ribs under the scapula sink toward the floor. Keep your shoulders relaxed.

? Brian Leighton 3 inhales, and then in the process of exhaling, his thighs gently press his hands. This action feels like you are trying to pull your knees to your chest, but your arms will resist this pressure. But don't bend your elbows or shrug your shoulders. Feel a slight tension and concentration in the depths of the abdomen. If you feel weak in the front of your thigh, it means too much pressure. Keep the core muscles tight, so that the middle part of the ribs will press on the floor. 5 Take a breath, and then try to contract the pelvis to the roller side during exhalation. At this time, the pressure of both hands from the thigh should be consistent, and the arms should be straight. This action will bring the pubic bone to the navel. When the pelvis contracts, the knees should be slightly raised to the ceiling, and then the arms will resist the movement of the knees towards the chest. 6 While inhaling, continue to press your thighs on your hands, then exhale and slowly tilt your pelvis, so that the pelvis (sacrum) on your back will now be pressed on the roller. The ribs must remain stable, but when the pelvis is tilted, the lower back will be slightly raised, very close to the pelvis. Pay attention to whether the ribs are lifted off the ground when the pelvis is tilted. Or is the thigh pressure on your hand gone? In the process of pelvic contraction and inclination, the most important thing is to maintain the continuous pressure of thighs on hands.

? Brian Leighton 7 continues to exert a certain pressure, repeatedly contracting and tilting the pelvis for 4-5 times, and the movement should be slow. Once the action is done correctly, the range of action is actually very small. The tilting action cannot be exaggerated. Tips Try this action a few times before, step on the ground with the sole of your foot and practice pelvic contraction and tilt. Don't forget, the ribs must be stable.

? Brian layton decompresses the lower back 1. The back of your pelvis is heavily pressed on the roller to keep the pelvis tilted. Inhale, and then in the process of exhaling, gently increase the pressure on your hands from your thighs to make your back ribs stick to the floor. At this time your pelvis is still tilted on the roller. Keep three pressure points-the thigh to the hand, the middle of the back to the floor and the back pelvis to press the roller down, and pay attention to the tension and concentration of the abdomen they produce. 3 Use sound (hush, hush or ha) to find your core muscle strength, and press three points continuously to feel the feeling of abdominal contraction. Inhale, then relax the three-part pressure slightly, but the posture remains the same. When exhaling, don't make a sound, and focus on these three pressure points again ―― knees to hands, ribs to floor, pelvis to drum. This part of the technology, from beginning to end, there will be no visible big move. Repeat this action 1-2 times. Tip If you feel weak in the front thigh or hip, you have gone too far. Move your knees slightly towards your head, and then try this continuous action again. Leave the drum, spread your legs and lie on your back on the floor.

? Brian Leighton rests and retakes the test 1 Lie on the ground, hands and feet straight, relax, palms up. Breathe so that your body can easily touch the floor. Close your eyes and take some time to retest. Think back to four common imbalances. Have you changed? Do the ribs feel closer to the floor? Is the lower back curve more relaxed and closer to the pelvis? It's the hip flaps on both sides of the pelvis that are pressing on the floor, not the coccyx? Is the back of the thigh pressed against the floor? Pay special attention to the bending of the lower back. The highest point of the bending arc seems to fall below? Did the bottom rib touch the floor? The curvature of the lower back seems obvious, and it is closer to the pelvis? As long as you feel any of the above changes, it means that you have successfully decompressed your lower back.

Book information ◎ The picture and text are taken from Facebook, Sue Jochem Heizmann's book "MeltZero Pain Self-treatment (New Edition): every day 10 minutes, follow the top experts' fascia self-treatment, and there is no medicine to relieve the whole body pain! "A book. Based on the fusion therapy developed by professional fasciology and neurology, this book integrates lacing, tapping and shaping to supplement the shoulder, neck, waist and back fascia that often suffer from chronic pain. Every day 10 minutes, say goodbye to annoying body pain easily with soft balls and rollers! Do you often feel "uncomfortable", "tight" or "not right"? Hard exercise, drug therapy, * * * and rehabilitation often treat the symptoms rather than the root cause, which can only be temporarily relieved, but can not eradicate the cause of pain. You may have accumulated a "stuck pressure" in your body for a long time without knowing it: it is difficult to fall asleep or have a light sleep. Dyspepsia. By noon, you begin to feel tired, bloated or gain weight. There are obvious signs of aging. Honeycomb problem ◎ Annoying chronic pain, which was also suffered by fitness experts more than ten years ago. Beneath the healthy appearance, her feet are actually suffering-after suffering enough, she realizes that exercise and muscle strength are not the basis of good health and zero pain. She was fascinated by connective tissue (fascia), a rising science, and later realized that seemingly unrelated diseases such as daily pain, weight gain and sleep problems caused by stiffness and tension were all caused by connective tissue dehydration. ◎ It turns out that the pain is caused by insufficient moisture in fascia! Connective tissue all over the body, also known as fascia, is composed of collagen, elastin and other fibers distributed everywhere in cell fluid. It flows continuously and connects all other systems of the human body, but when water is lost, it becomes stiff and inflexible, and even causes lasting pain. For this kind of pain, exercise, * * * and rehabilitation can only be temporarily relieved. ◎ Get rid of chronic pain and start with fascia hydration! Through personal exploration and practical experience of hand treatment, Jochem Heizmann developed the fusion therapy: the roller matched with its own weight, swinging and pressing (* * *), or sliding or brushing the body parts on the roller, and emphasized concentrated breathing and drinking-let water return to dehydrated tissue, release long-term tension and start the self-healing mechanism. Now, you can also be a witness and rebuild a painless and energetic life with fusion therapy! ◎ In addition to chronic pain caused by repetitive movements and postures, this book provides a MELT self-healing scheme, which is also suitable for patients with trauma, injury and postoperative recovery-contusion, fracture, shoulder pain, sciatica, hip pain and so on. ; Patients with systemic diseases, disorders and diseases-immunity, metabolic diseases, cancer, spinal diseases, etc. ; Pregnant women and postpartum women-including postpartum self-healing For more information, please click here to read Zero Pain Melting Therapy published by Facebook.

Editor-in-Chief //Dama