eBook: Massagers - how to properly perform a massage to relax your muscles

eBOOK: Massagers - how to properly perform a massage to relax your muscles

Here are the steps on how to use a massager effectively:

1. Choose the right spot: Find a comfortable place where you can move freely. This can be a carpet, yoga mat or hard floor.
2. Prepare your body: Before you start the massage, do a short warm-up (such as 5-10 minutes of light cardio or stretching) to stimulate circulation.
3. Choose a body part: Decide which body part you want to massage and sit or lie down in a comfortable position.
4. Use appropriate pressure: Gently place the ball on the desired body part and control the pressure to avoid pain. Over time, you can increase the intensity of the massage.
5. Movements: Make small, circular movements or move the ball along the muscle. Focus on areas of tension, spending more time on them.
6. Massage time: Each session should last between 1 and 5 minutes per body part, depending on your needs.
7. Finish: After the massage, stretch the muscles to reduce tension and increase flexibility.

Contraindications

Although massagers are safe for most users, there are some contraindications to its use:

• Open wounds and skin lesions: Avoid using the ball on areas with open wounds, burns or other skinlesions.
• Blood vessels: Do not use the ball on areas with visible blood vessels, hemorrhages or in areas with tissue discontinuity.
• Bones and joints: Automassage with the ball should avoid bone points, joints and bones to avoid potential injury.
• Pressure problems: Those who experience dizziness, drops inpressure or other abnormalities during massage should discontinue use immediately.
• Skin diseases: If you have ringworm, infectious diseases or rashes, the ball should not be used on affected areas.
• Sensitive skin: Patients with diabetes or circulatory problems should consult a doctor before using the ball.
• Tumors: In patients with tumors, the use of the ball is possible only after consultation with a doctor.

IMPORTANT!

Massaging can be done with a single ball, a double ball, a rollator or a rollator with tabs. However, each of these massagers has a different effect. Although almost any exercise can be done with any of the massagers, the effect will be different for different products.

Single ball - the massage can be painful (especially when using your body weight to apply pressure), but it is the best massager for deep muscles - it brings relief after massaging the so-called trigger points, which are responsible for chronic pain in the muscle (in extreme cases they manifest as "bulges" on the muscle - then the massage can be very painful) - it is most often used by physiotherapists to bring relief to patients.

Double ball - the massage will be less painful than with a single ball - it is recommended to use it to relax the neck (you can put the DUOBALL under the neck and rest your head on it - after just a few seconds you will feel blissful relief and relaxation). The DuoBall is also ideal for massaging the back and larger muscle areas.

Roller (smooth roller) - is used to massage large parts of the body (or several muscles at the same time - for example, the forearms while resting them in a planka position). Massage in general is not painful, but after intensive workouts (such as thighs, it can hurt). Roller is known primarily by athletes, because after each training session to allow yourself to Progress you need to massage your muscles. It should be in the mandatory equipment of every exercising person.

Roller (roller with tabs) - salutary for back pain and to improve circulation. Mandatory equipment for every physiotherapist's office - by the indentation in the middle during the back roll, our spine is in an ideal position to "set" naturally. The tabs relax the muscles causing the vertebrae to almost pop into place on their own. This roller is also salutary after workouts, as it can relax large parts of the muscles more strongly (but also painfully).

A more detailed description of each product can be found on the page with the product of your choice!

Quadriceps of the thigh - front muscle

• Rolling on the thighs

Description: Lie on your stomach and place the ball under your thighs. Use your hands to support your body to control the pressure. Move the ball from your knees to your hips, focusing on areas of tension.

Repetitions/Time: 1-2 minutes.

• Massage with smooth roller

Description: Lie on your stomach, place the massager under your thigh. Gently ride the roller adjusting the pressure with the support of your hands, you are massaging the outer muscles.

Repetitions/Time: 1-2 minutes for each leg.

• Massage with a roller with protrusions

Description: Lie on your stomach, place the massager under your thigh. Gently ride the roller adjusting the pressure with the support of your hands, you massage the outer muscles + improve blood circulation. The massage may be mildly painful.

Repetitions/Time: 1-2 minutes for each leg.

• Massage with rotation

Description: Set the ball on the muscle, make small circular motions, focusing on areas with more tension. At the point of greatest pressure, drive the massager deeper activating the trigger point (painful)

Repetitions/Time: 2 minutes.

Biceps femoris/thighs - posterior muscle

• Rolling on the buttocks

Description: Sit on the floor, place the ball under your buttocks. Move the ball up and down, paying attention to areas of tension.

Repetitions/Times: 1-2 minutes.

• Rolling the back of the thigh

Description: Lie on your back, place the ball under your knees. Move toward the buttocks to relax the muscles.

Repetitions/Times: 1-2 minutes.

• Massage on the side

Description: Sit on your side, place the ball under your thigh. Make circular motions to relax tight muscles.

Repetitions/Time: 1-2 minutes per side.

• Massage with static pressure

Description: Sit with the ball under the buttocks and gently press for 2-3 minutes to achieve a deeper effect.

Repetitions/Time: 2-3 minutes.

• Massage with rotation

Description: Sit with a ball under your thighs and make small laps, focusing on tight muscles.

Repetitions/Time: 2-3 minutes.

Back

• Rolling the selected part of the back

Description: Lie on your back, place the roller on the selected part of your back. Gently move to loosen tension.

Repetitions/Time: 2 minutes.

• Upper back massage lying down

Description: Lie down, place a ball between in the upper back. Make circular motions to relax the muscles.

Repetitions/Time: 2-3 minutes.

• Massage along the spine

Description: Lie on your back, place the roller along your spine. Move the ball up and down, focusing on sections with tension.

Repetitions/Time: 2-3 minutes.

• Massage with rotation

Description: Sit with a ball in the lower back, making rotational movements for 2-3 minutes.

Repetitions/Time: 2-3 minutes.

• Massage against the wall

Description: Stand with your back against the wall, place the ball between your back and the wall. Move up and down.

Repetitions/Time: 2-3 minutes.

Shoulders

• Massage at the wall

Description: Stand by the wall, place the ball between your shoulder and the wall. Make circular motions to relax the muscles.

Repetitions/Time: 2-3 minutes.

• Massage with pressure

Description: Place the ball on the shoulders and apply gentle pressure for 2-3 minutes. You can perform rotations.

Repetitions/Time: 2-3 minutes.

Triceps / Biceps

• Massage against the wall

Description: Stand with your back to the wall, place the ball between your triceps and the wall. Move up and down.

Repetitions/Time: 2-3 minutes.

• Static massage

Description: place the ball on the triceps and press for 2-3 minutes, you can do rotations.

Repetitions/Time: 2-3 minutes.

• Rolling the biceps

Description: Place a ball on one biceps. Move the ball up and down, concentrating on the tight areas.

Repetitions/Time: 1-2 minutes.

Elbows

• Sitting calf spot roll

Description: Sit down, place a ball under one calf. Move the ball up and down to relax the muscles.

Repetitions/Times: 1-2 minutes.

• Standing calf roll

Description: Place a ball on your calf. Move the ball up and down to relax the muscles.

Repetitions/Times: 1-2 minutes.

• Seated calf flat roll

Description: Sit down, place a ball under one calf. Move the ball up and down to relax the muscles.

Repetitions/Times: 1-2 minutes.

• Massage with rotation

Description: Sit down, place the ball on your calf and make circular motions for 1-2 minutes.

Repetitions/Time: 1-2 minutes.

• Static massage

Description: Sit down, place the ball under your calf and spend 2-3 minutes applying pressure.

Repetitions/Time: 2-3 minutes.

Forearms

• Rolling forearms on a roller with tabs

Description: Place the roller under your forearms. Move up and down to relax tense muscles.

Repetitions/Time: 1-2 minutes.

• Rolling the forearms on a smooth roller

Description: Place the roller under your forearms. Move up and down to relax tense muscles.

Repetitions/Times: 1-2 minutes.

Summary

Massagers are a versatile tool that can significantly improve your well-being and muscle conditioning. Regular use of point massage with this ball can help reduce tension, improve flexibility and recovery after exercise.

It's important to adjust the intensity of the massage to your needs and follow the contraindications. Whether you're working on a specific body part or just want to relax, massagers can be a great addition to your workout or rehabilitation routine.

Remember to do a short series of stretching exercises after each massage session to further enhance the effects.

Enjoy exploring new possibilities with a massage ball and take care of your body in a way that will bring you relief and joy!

Are you ready for more inspiration and tools to take your training to the next level?

The EVI SPORT brand offers a wide range of ebooks and products to help you achieve your goals faster and more effectively.

Ebooks:

• Warming up before your workout
• Training with resistance bands for women (fabric and latex versions)
• Workout with POWER BADNS resistance bands for beginners and more advanced exercisers
• Training with resistance bands EXSPANDERS for everyone, from beginners to advanced (from 4kg to 100kg load)
• Training on a gym ball
• Massagers - how to properly perform a massage to relax muscles
• Stretching after training

Products:

And don't forget our assortment of sports equipment to help you get even more out of each workout. Choose from:

• Resistance bands
• Pull-up bar
• Push-up board
• Exercise squeezer
• Gym balls
• Trekking poles
• Massage balls and rollers

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