We’re continuing with the second part of our latest blog post-Top 10 Best Massage Exercises you can do at home.
If you haven’t managed to read part one yet, click here
We all know how important a comprehensive warm up and cool down are to help avoid muscle injuries, however a large amount of people still tend to skip it out. After exercising muscles tend to feel tight and fatigued, which is often due to a build up of lactic acid within the body. This can lead to cramping, especially after strenuous exercise, and can contribute towards muscle injuries. Massage products can be used to help release muscle tension and accelerate your recovery process by breaking down the lactic acid within your body post-workout.
Here at Meglio we’ve come up with a list of our favourite massage techniques to help target muscle pain and relieve tension within the body. These exercises are perfect to do before or after a workout, to help increase flexibility and prevent injury.
How to foam roll out shin splints
This video shows you how to use a Grid Foam Roller to release tension in your shins. This exercise is great at targeting your tibia (Shin Bone) and for people that suffer with shin splints. To perform this exercise, place your body weight onto the foam roller and gently move up and down to target the problem area.
How to foam roll your quads
This video shows you how to use a Grid Foam Roller to release tension in your quads. This exercise will work the entire area of the muscle from the lateral aspect to the inner aspect, top to bottom.
How to foam roll your hamstrings
This video shows you how to use a Grid Foam Roller to help release tension in your hamstrings. Hamstring strains or tightness can be a very common injury problem for runners, cyclists or for anyone who regularly partakes in exercise.
Heel Pain (Plantar fasciitis) Exercise with Massage Ball
The foot is an area of the body that suffers huge stresses. To begin this exercise, place the ball underneath your foot, in between the bone of your heel and behind the head of your big toe. Roll the ball up and down under the tendons, through the fascia, using a sweeping motion. This helps to mobilise the foot and decrease tension. This exercise aims to ease tightness in the tendons and the fascia.
How to Foam Roll your glutes
This video shows you how to use a Meglio Foam Roller and Lacrosse Ball to help release tension in your glutes and the lateral aspect of your hip. We suggest using broad sweeping motions to release all areas of the muscle. The Lacrosse Ball provides a more localised pressure and a greater degree of release, but it can be slightly more uncomfortable. This exercise also helps to target hip pain, tightness and relieve pressure in the lower back if you’re suffering from back discomfort.
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