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How to Use Self-Myofascial Release at Home

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작성자 Duane 작성일25-09-24 15:23 조회4회

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Self-myofascial release, or SMR, is a simple and effective way to relieve muscle tension and 小倉南区 整体 improve mobility from the comfort of your home


It involves using tools like foam rollers, massage balls, or even a tennis ball to apply pressure to tight areas in your muscles and connective tissue


It aims to dissolve restrictive knots in the fascia while enhancing circulation for faster recovery


Start by identifying the areas that feel tight or sore


Typical trouble zones are the IT band, glutes, pecs, neck, and plantar fascia


Your body will tell you when it’s ready for more intensity—listen carefully


If it feels like a needle or burning, you’re applying too much pressure


Cease pressure the moment you experience anything beyond mild tension


Make sure your body is properly supported before initiating movement


Use your arms or other limbs to support your body weight and slowly roll back and forth over the area


Focus on slow movements, about one inch per second


When you find a tender spot, pause and hold the pressure for 20 to 30 seconds


Inhale slowly through your nose, exhale fully through your mouth


Trust the process and keep breathing


A golf ball, lacrosse ball, or even a frozen water bottle works great for precision


Let gravity do the work, not brute force


Scan systematically—don’t rush the search


Great for anyone sitting at a desk all day


It is best to incorporate SMR into your routine after exercise or on rest days


Spend 5 to 15 minutes per session depending on how many areas you want to target


Doing it regularly—even a few times a week—can lead to noticeable improvements in flexibility and reduced muscle stiffness


Stay hydrated before and after your session


Hydration enhances elasticity in connective tissue


Avoid using SMR tools on greasy or sweaty skin


SMR is not a replacement for medical treatment


Some conditions, like osteoporosis or blood clots, require caution


Use it daily to maintain freedom of movement


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