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The red indicates the muscle(s) being stretched
 
Technique
 
• Extend arm in front of you with your palm facing upwards
• This time extend your fingers so that they are facing downward
• With your opposite hand gently pull the fingers back towards your torso
 
How Often?
 
3 stretches holding each one for 20-30 seconds, twice daily
 
 

DIGITAL HEALTH AWARD TRIGGER POINT THERAPY 

 

 

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Save on Top Rehab Tech

Scraping, a manual, ancient practice where pain points are worked with a gua sha (smooth-edged tool), reportedly increases blood flow by up to 400 per cent more than foam rolling and massage guns. By breaking up old, damaged blood vessels to promote new growth and healing, these tools are useful for getting into the nooks and crannies of a pain point, especially in delicate areas like along the shin muscles and under the foot.

Tim Tian has taken the scraper idea and supercharged it, creating a manual, triangular tool that blends heat and vibration therapy. “Cold blades stiffen muscles, blocking a deep release,” he says.

The heated scraper device takes just three seconds to reach 50ºC. This helps muscles soften, making it easier to massage away tension, increase blood flow and promote healing. The scraper is specially great for alleviating delayed onset muscle soreness (DOMS) in the quads, and provides a relaxing switch-up from the foam roller slog.