Moneda

Idioma

Técnica:

  • Arrodillarse a cuatro patas
  • Mantén la cabeza erguida mirando hacia adelante
  • Deja que tu espalda se desplome hacia abajo

Músculos primarios: glúteo mayor.
Músculos secundarios: transverso del abdomen. Recto abdominal.

Lesión donde el estiramiento puede ser útil: distensión muscular del cuello. Latigazo cervical (esguince de cuello). Síndrome de estiramiento del nervio cervical. Cuello torcido (tortícolis aguda). Tensión de los músculos de la espalda. Esguince de ligamentos de la espalda.

Nota: Distribuya su peso uniformemente en sus manos y rodillas y realice este estiramiento lenta y cuidadosamente.

PREMIO DE SALUD DIGITAL TERAPIA DE PUNTOS GATILLO

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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.