Release Fascia Tension at Home

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Release Fascia Tension at Home


4 steps to longer, leaner muscles, better posture and a workout wind down you’ll love

 


You probably ended it with a few calf stretches, some dynamic leg swings. If you were really good, you might have got horizontal with the foam roller. But we’re pretty certain you didn’t whip out a ball or two as part of your fitness routine. Thing is, you probably should.

“The myofascial system is one of the most overlooked parts of the body,”

“Basically, myofascia is the connective tissue that surrounds your muscular system. When it becomes thickened, as it can from sitting at a desk for hours, the range of movement muscles can exert is restricted.”

The answer? Balls. “They are one of the best ways to release myofascia tension. Their small surface area means they exert a greater amount of tension than a foam roller, plus you can target trigger points more effectively.”

Try these four moves to release tension and ramp up your recovery. You need two balls of medium pressure.

You can buy Tune Up Fitness Therapy Balls or use a tennis ball or one of our other top alternatives.

 

THORACIC MOW

 

THORACIC-MOW

A: Up against a wall, put two balls by your shoulder blades.

B: Bend your knees and straighten to “mow” the balls along the thoracic spine. Try it for 40 seconds after exercise or a long day at the office.


TRAPEZIUS CHUG

TRAPEZIUS-CHUG

A: Lie on your back with a ball beneath each shoulder. Extend your arms overhead and lift into a bridge position.

B: Lever back and forth from your feet to ‘chug’ the balls into your upper traps.


CALF BEATERS

CALF-BEATERS

A: Using the balls, apply a quick tapping pressure on each side of your calves.

B: Put the balls under one calf and lift your hips to roll away tension in the lower leg. Do both sides.

Feels nice, right?


RHOMBOID WRINGER

RHOMBOID-WRINGER

A: Get up against the wall with the balls by your shoulders and give yourself a wee hug.

B: Bend your knees to swirl the balls up, down and around the rhomboids (upper back) for as long as it feels good.


Font: Womens Health Mag

 

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