2 basic techniques are suitable for standing and kneeling, and you will feel relieved of pain in 30 seconds! The netball is round, and contact with the human body is nothing more than two basic actions: "rotation" and "pressure". After matching and design, it has become a change in the technique of netball massage, and can be used regardless of standing, kneeling, sitting, or urinating.
1. The purpose of "swinging" technique
"swinging" is to find "pain points" and to "open the sticky muscle fiber". If the pain points just develop for a short time, the location of the pain is mostly clear and in the surface area and can be found soon; once the pain is prolonged for too long, the pain points will be hidden deeper and the pain will become blurred. At this time, the pain points must be pulled out by swelling techniques. In addition, first moving the net ball on your body can promote blood circulation and soften the muscles in the area you want to massage, which means to "warm your body" first. The range of rotation is to rotate in the direction of the muscle fiber. On the arm, the axial is about 10 cm and the axial is about 1 to 2 cm; the thighs, buttocks, etc. are about 5 cm each; if it is the back, the axial is about 5 to 10 cm each. If you find a "pain point", just click "pressure", or "motor + pressure" to increase the force and swell, and then 1.2 cm each will be enough.
When performing, first come back to the rotation and look for the "pain point", then slowly narrow the range to confirm; as for the rotation speed, it should not exceed 1 cm per second, so that you can press the pressure to the deep layer to confirm the pain structure position.
When moving, most parts of the ball directly hold the netball and move in the painful area, but when the back and hips are unable to hold the netball and move the body on the ball, shifting it forward, back and left and right, allowing the ball to move on the muscles.
2. The "pressure" technique
The purpose of "pressure" is to induce pressure into "pain points", that is, the "trigger point" of myofascial, which is where the muscle repair and over-address the group appears, and the pressure is used to eliminate the group. The "pain point" group is not flexible and has weak ability to resist external forces, so it will cause pain when pressed. The greater the pain, the heavier the injury. When the pressure is pressed, it means that the effect of relaxing the tendon has begun to explode.
When pressing, take 30 seconds to 1 minute once. After resting for 30 seconds, you can press the next pressing, usually 3 to 5 times. If there is a pain, it can be effectively improved by doing it once a day; if it is a chronic disease, at least 3 times a day, each time it can be increased in progress, and it will be fine if you do it 8 to 10 times.
There are two ways to "press the pressure". One is to press the ball hard with both hands on the "exciting point". The second type is to use the weight of the body to force the ball, which is suitable for all back parts of the body. When it comes to massage, choose a better way to use force.
"Rolling" network ball technique
{twenty three} {twenty four} ▲When holding the netball on your body and swaying the netball, it is better to move with a flat palm.
Hold the net ball in hand and swing
▲ The arm is rolled up, with amplitude of about 10 cm and amplitude of about 1 to 2 cm. The arm is divided into about 3 sections.
"Pressure" Internet ball technique
▲ When pressing the ball with your hands, the palms of both hands intersect, making the strength more concentrated.
For the pain point "press" the ball
▲ After swinging, find the "Tempering Point", "Pressure" for 30 seconds to 1 minute.
Use weight "deep pressure" ball
▲ When doing a back massage on the body, the body presses the netball forward, backward, left and right, and moves the netball. When pressing, it is pressed by weight and pressure.
5 "grasp" techniques can be used at any time and anywhere, and can easily relieve pain and achieve twice the result with half the effort!On our body, we can feel a "gastric strand" on the muscles. When using a net ball to rotate and press massage, we can feel that the gas strand becomes soft and flat, and it will even disappear after a period of time. Even those with less sensitive touch can feel that the pain will rise and fall after a period of pressure, making the whole person feel more relaxed and lighter.
However, the feeling of comfort depends on the condition and location. For example, the calf is the most prone to fatigue and stiffness in the body. It will cause pain in the initial pressure. After about 1 to 2 weeks, the pain will be eased. The following are 5 major tips to learn, and you can use the Internet ball massage to relieve pain after learning it safely and effectively.
1. The more you exert force, the better. When pressing the pressure, you can feel the pressure of the spherical body in the pain to avoid aggravating and hurting the myofascial. The depth and force of the
The depth and force of the shaking and pressing pressure can be measured by distance, but can be described as "pain". Usually the pain list can be 1 to 10 points, and the pain level of loose muscle massage is about 6 points, which is a little lighter than pressing to severe bruises, which is mostly tolerant.
The greater the pressure and rotation force, the more effective it is. If you suddenly feel thorns or numbness, it means that you are exerting too much force; as long as the body can feel the "pressure passed by the net ball", it is enough. After finding the "triggering point", try to press the pressure every day. Usually the pain will gradually decrease. If the pressure becomes more painful, it means that the strength is not controlled well, which may damage the myofascia. Similarly, the faster the speed of the swelling, the better. If you move too fast, you will sometimes damage normal and healthy muscles and even cause inflammation, so you will have to lose it..
2. It is not advisable to hold your air when massaged on a net ball. You should take "deep breaths" to increase the oxygen content of the body's tissue and accelerate the removal of painful and harmful substances.
When you feel pain, you will "hold your breath". This is the natural reaction of the body. However, when using a netball massage, you should not only not hold your breath, but also "take deep breaths". It is best to use abdominal breathing to increase the body's blood oxygen.
"Single Pressure Pressure" uses the mechanism of congestion and ischemia to help cell organizations replenish oxygen and nourish them. "Holding air" will increase the carbon dioxide concentration in the body and reduce the oxygen concentration, making the New Chen Daxie worse. "Deep breathing" can optimize the efficacy of the New Celestial and help eliminate painful and harmful substances. Inflammatory substances produced after injury are usually acidic, and waste products produced after pressure are usually protein-enhancing. These should be eliminated as quickly as possible so as not to cause any burden on the body.
3. Keep the body relaxed, which can help the ball press down to penetrate deeper into the muscle base layer and promote the function of repairing the organization.
Even if you determine the position of the "most painful point" (trigger point), it is not advisable to directly attack the point when pressing the pressure next time. It is best to slowly approach the surrounding area and use a net ball on the entire muscle to "screw" it first to give some local stress to achieve the effect of relaxation. Relaxation of the body will allow the pressing force to penetrate deep into the bottom of the muscles, making it easier to find the "most painful point". The effect of relaxing the tendons is also good, and the repair of the organization can be carried out. Most people have about 6 cm thick muscles on their backs. If they are injured, they will be enough to squeeze them lightly. If they are on the thighs, waist, buttocks, etc., there is fat accumulation and the muscles are thicker. It is more difficult to find the "most painful point". It takes longer to confirm, but it does not mean that they should press harder or move faster.
★Please remember: How deep the pressure is not the absolute key point, it is more important to press the "trigger point".
4. Do not sleep on your bed after pressing, but should get up and exercise to speed up blood circulation.
After using a netball massage, do not rest just because you are relaxed. After pressing, it is best to get up and move your limbs, stretch them a little to speed up blood circulation. The advantage of this is:
First, after pressing pressure, the flexibility of myofascial and muscles will be different from before. At this time, activities can just make the body "re-feel the state of the muscles", reintegrate the muscle groups, and transmit these messages to the brain, update and adapt to the new position of the body.
Secondly, using a netball massage is like doing a locking action, opening up the body's "gastrics" so that the myofascials and muscles are no longer tightened. At this time, combined with the extension movement of the stretching force, it is equivalent to making the body flexible again, and it will also increase the effect of relaxing force.
★Please remember: After massage, do some simple stretching and stretching activities, and the effect will be doubled.
5. Using a net ball massage "before and after exercise" can effectively prevent pain and avoid sports injuries.
Use a netball massage, not only when "swelling" occurs. It can be done on weekdays before and after the exercise.
Before exercise, the purpose of using a netball massage is not to "relax" the muscles, but to "awake" the muscles. The body is cold and slow before exercise. Use a net ball to stimulate it to help congestion and increase the temperature of the muscles. It is equivalent to warming the body and awakening the muscles. It can effectively prevent sports injuries with other dynamic body-warming sports. At this moment, the netball's rotation should be "fast and light", unlike the slow rotation technique during massage, there is no need to put too hard.
After exercise, use a netball massage to "relax" the tired skin. The body after exercise will produce lactic acid and waste products. At this time, pressing the pressure with a net ball will not only help loosen the tendons, but also discharge lactic acid and waste products from the body, so as to relieve muscle pain and tension. At this moment, the massage should be "deep and slow", do not be impatient, and do not use too much force
★ Please remember: use a net ball before and after exercise to "prevent it from treatment", and effectively avoid pain.