After fitness and exercise, many people choose to use different equipment for massage and relaxation, such as fascia gun, foam roller, massage gun, etc., just to reduce their soreness and make the state recover faster. However, many people’s concept of massage relaxation only stays at the pain points of massage and stretching the muscle group, ignoring many details, and even using the wrong method, which increases the risk of re-injury.
This article will teach you the 5 main points of massage and relaxation, and avoid common mistakes to make your body stronger.
5 points for relaxing body massage
1. Why do you need a massage to relax
After weight training, the muscles will have small traumas, leaving scar tissue and small nodes (trigger points), which will affect the training performance in the future. Through massage and relaxation, these trigger points can be relieved and relieved.
2. The principle behind massage and relaxation
The reason why these trigger points can be effectively solved by massaging and relaxing the human muscles is because the mechanical receptors of the Gower tendon organ in the human body will tell the brain that there is a pressure on our muscles. When the brain receives this signal, it will relax the muscle to prevent muscle tearing as a protective mechanism for humans.
3. How to properly relax and massage the sore area
On the market, common massage equipment includes foam rollers, massage rollers, soft baseballs, peanut balls, fascia guns, etc. The principles of their use are actually similar. When you find a sore point in muscle tissue, you should first massage the muscle tissue around the pain point, slowly apply pressure to the pain point, and stay on it for 15-25 seconds and continue to apply pressure. At the same time, massage in the direction of muscle bundles, and massage for about 30-60 seconds (for each muscle group) according to muscle quality and soft tissue tension. The body should be completely relaxed and breathe deeply.
4. How to use massage equipment
Massage gun amazon is the most convenient and direct equipment. It can be relaxed through different strengths and gun tips, so that both shallow and deep pain points can be taken care of. When using foam rollers, massage rollers and other equipment, you have to adjust your body’s posture and transfer your body’s weight to change the massage intensity.
5. Common wrong massage methods
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Press directly on the trigger point.
The pressing time of the same trigger point is too long. If so, pressing too much on the same point may cause damage to the soft tissues and nerves, and it will take more time to recover later.
Before relaxing the trigger point, do stretching exercises.
The massager machine does not pay attention to the position of the spine during massage. In particular, when using the foam roller, twisting the spine may cause injury, and you cannot deliberately use the roller to protect your spine.
Pressing and moving too fast will prevent the brain from having enough time to receive messages to relax the muscles. You should massage slowly to allow the superficial fascia and muscles to adapt.