The Best Turusi Yekudzika Kuzvikwiza-Massage

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Hupenyu hwaizova hwakanaka kwazvo dai tese taive neanorapisa masaja kwatiinawo kutibatsira kubvisa kurwadza, kushushikana, uye kushushikana kwatinoona zuva nezuva. Nehurombo izvi hazvisi zvechokwadi kune vazhinji vedu, uye nepo isu tese tichida furo kukunguruka, dzimwe nguva furo roller yakangokura kune idzo nzvimbo dzakaoma-kusvika.

Nekudaro pane nzira inoshanda iyo munhu anogona kuwana zororo rakakwana kubva kuneta uye kurwadza mhasuru. Chinhu chakanakisa pamusoro peizvi, unogona kutowana mhinduro pauriri hwekamuri yemwana wako. Uyezve inotakurika nyore-inogona kuvharirwa mudhesiki rako kubasa kana kukandwa mune yako yekutakura. Ndechipi chishandiso chandiri kutaura nezvacho? Irabha lacrosse bhora. [Tweet iyi tip!] Ichi chinogara chakasimba cheSMR (self-myofascial release) chave nemukurumbira mumakore mashoma apfuura senzira iri nyore yekumisikidza mapoinzi emhasuru uye kuzorodza nzvimbo dzakanyanya kushushikana.

Pazasi penzira shanu dzakasiyana dzaungashandise bhora lacrosse kuti ubudirire myofascial kuburitswa. Ita chimwe chezviitwa zvinotevera kusvika kumasekondi makumi matanhatu. Zvinogona kuitwa usati kana mushure mekubata kwako, pamwe nechero nguva mukati mezuva rese. Hapana chikonzero chekuenda fancy-yakapusa maverick STX lacrosse bhora ($ 2, lax.com kana yako yemuno nhumbi yemitambo chitoro) ichaita hunyengeri.

1. Nyaradza tsoka dzinorwadza. Isa bhora re lacrosse pasi pechitsiko chetsoka yako isina chinhu uye wotanga kuumburuka pamusoro payo. Bhora rinozopa zororo repakarepo kubva kumaseki akasimba uye zvakare kubatsira avo vanotambura nefaranti fasciitis. Ndinokurudzira kuchengeta bhora mubhegi reziplock mufiriji kuitira mushure mekushanda kutonhora kwetsoka massage kana kuchengeta imwe mubhegi rako rekutakura kuitira kuti iwe unotevera ndege.

2. Kurerutsira kurwadziwa kweglute. Munzvimbo yakamira, zorora bhora relacrosse pakati peglute yako nemadziro ane bhora zvakananga pamusoro penzvimbo yauri kurwadziwa. Dzvanya glute yako mumadziro uye tanga kuita denderedzwa kufamba mukati nekupoterera nzvimbo. Kana marwadzo apera, mira kufamba uye wedzera kumanikidza mukati memadziro nebhora richizorora zvakananga pamusoro pechironda. Bata nzvimbo iyi kusvika kumasekonzi makumi matatu.

3. Sunungura zviuno zvakasimba. Rara padivi pauri kusangana nekusimba nemabvi akakotama 90 degrees uye akaturikidzana pamusoro peumwe neumwe. Zorora maoko pasi pasi pamberi pemuviri wako. Simudza chiuno chako, isa bhora zvakananga pasi penzvimbo yakamanikidzwa, uye zvishoma nezvishoma udzikise uremu hwako kubhora. Kutanga kufambisa chiuno chako kutenderedza kukwiza uye kusunungura kusagadzikana munzvimbo. Kana kurwadziwa kwakanyanya, simuka, isa hudyu yakasimba pedyo nemadziro, uye isa bhora pamusoro penzvimbo yakaoma. Tanga kufambisa chiuno chako kutenderedza kukwiza marwadzo kure.

4. Kurerutsa kushushikana kwepafudzi. Kumisikidza bhora munzvimbo ino kunogona kunetsa, saka chiise mudura rekare kana sokisi kuti ikupe kutonga kwakawanda. Mira kureba musana wako uri pedyo nemadziro. Bata magumo esokisi kana sokisi neruoko rumwe uye, uchibvumira bhora kuti rizorore pakati pako nemadziro, isa bhora zvakananga pamusoro penzvimbo yakamanikidzwa. Dhinda musana wako mumadziro. Unogona kuzorora bhora pamusoro penzvimbo kana kuita diki denderedzwa mafambiro kusvika iwe watanga kunzwa kurerukirwa. [Tita matipi aya!]

5. Kurerutsa ruoko rwekurwadziwa. Kugara pamberi pekombuta zuva rese kunogona kukanganisa maoko ako. Kana isina kunyatsotambanudzwa uye kusimbiswa, izvi zvinogona kutungamira kune carpal tunnel syndrome. Edza nzira mbiri idzi kuti udzikise kusawirirana: Bata bhora neruoko rumwe worisimudzira kumusoro uye pasi pasi peruoko, kana kuisa bhora padhesiki kana imwe nzvimbo yakati sandara wozorora ruoko rwako pamusoro pebhora. Dhinda ruoko rwako mubhora uye unomhanya pamusoro pebhora. Ndinokurudzira kuita izvi kakawanda mukati mezuva rako rebasa kuti usunungure tsandanyama dzako.

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