Moneda

Idioma

Técnica:

• Párese derecho
• Cruzar un pie detrás del otro
• Inclínese hacia el lado del pie que se coloca detrás

Músculos primarios: Tensor de la fascia lata. Glúteo medio y menor.
Músculos secundarios: sartorio.

Lesión donde el estiramiento puede ser útil: bursitis trocantérica. Síndrome de la banda iliotibial.

Nota: Si es necesario, agárrese de algo para mantener el equilibrio. Esto te permitirá concentrarte en el estiramiento, en lugar de preocuparte por caerte.

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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.