Always check with your doctor before using a foam roller for myofascial release.
1. Perform foam roller sessions when your muscles are warm or after a workout.
2. Position the roller under the soft tissue area you want to release or loosen.
3. Gently roll your body weight back and forth across the roller while targeting the affected muscle.
4. Move slowly and work from the center of the body out toward your extremities.
5. If you find a particularly painful area (trigger point), hold that position until the area softens.
6. Focus on areas that are tight or have reduced range of motion.
7. Roll over each area a few times until you feel it relax. Expect some discomfort. It may feel very tender or bruised at first.
8. Stay on soft tissue and avoid rolling directly over bone or joints.
9. Keep your first few foam roller sessions short. About 15 minutes is all you need.
10. Rest a day between sessions when you start.
11. Drink plenty of water after a session, just as you would after a sports massage.
After a few weeks, you can increase your session time and frequency if you choose.Do not use a foam roller without your physician's approval if you have any heart or vascular illness or a chronic pain condition.
At Muscle Massage Gun, our goals is to provide the opportunity to live a fit and healthy good lifestyle.
We believe that no matter what dreams you are chasing, taking good care of your physical body helps you to strive for the best.
Technically called a 'sportneer massage gun', the massage gun, which can look a bit like an electric drill with different foam heads that are placed where the drill would go.The head oscillates back and forth, imparting a vibratory force to the skin, muscle tissue, tendons, ligaments, and fascia, causing the muscles to ripple like waves, which is not only fun but also feels like very well, as anyone who has tried it can attest.The promised benefits include increased blood circulation, injury prevention, and pain relief.The power of sports stars like Irving and Russel Westbrook and the growing interest in recovery from workouts have made percussion therapy devices the fitness tool of the moment.What does science say about it?Various reviews on vibration therapy indicate that:muscle massage gun provide anabolic mechanical signals to the bones and the muscle-tendon system.
Although there is no universal consensus on the ideal protocol to adopt, the transmission of low amplitude and high-intensity mechanical signals mimics the physiological stimuli faced by the human body in everyday life.
This would ensure safety effects comparable to those of light exercise programs.
»Another subsequent analysis with 42 scientific references on vibration therapy concluded in 2014 that “the mechanical oscillatory movement provided by vibration therapy could be an effective intervention to improve the neuromuscular performance of athletes and potential hormonal responses, resulting in pain reduction and potentially lymphatic drainage '.Finally, it is proven that there is a very interesting neurological effect on flexibility just after applying a massage with the gun.Opinion on sportneer massage gun As physical therapists, what we like least about massage guns is that they are sold with all sorts of purported benefits - eg, 'stimulates muscle recovery', 'improves performance' - which are over the top at best, and delusional at worst.
It is a market governed by marketing and not by science.On the other hand, the biggest claim of muscle massage gun is their ability to relieve sore or tight muscles from training or being on your feet all day.
This does have a neurophysiological basis, since muscle relaxation, according to the theory, can be facilitated by a process called autogenous inhibition.When the body's receptors sense a vibratory force, the muscle spindle contracts (but not for long).
