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Technique:

Very slowly the muscles at the front of their chest should relax, allowing the shoulders to drop backwards, towards the floor.

• When your shoulder has started to “defrost” in the second and third phase, you might be able to place the arms at 45 degree angle from the body.

  • Turn the palms upwards if possible.
  • You may not be able to get the hands flat for a while, but eventually you will. If necessary you can place a cushion on your abdomen and rest the hands there.

• Gradually try to lower this cushion to a few towels and eventually nothing.

Try putting on some relaxing music

 

 

 

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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.