Moneda

Idioma

Técnica:

  • Posición inicial: Párese en un escalón sobre una pierna, sujetándose a una barandilla
  • La parte delantera del pie debe estar en el escalón con el talón colgando. la parte de atrás
  • Doble la rodilla ligeramente y luego deje que el talón caiga por debajo de la nivel del paso hasta que se sienta un estiramiento en el área inferior de la pantorrilla

¿Con qué frecuencia?

Sostenga de 30 a 50 segundos 3 veces de cada lado, dos veces al día

PREMIO DE SALUD DIGITAL TERAPIA DE PUNTOS GATILLO

PLANES DE MEMBRESÍA DE EDUCACIÓN

ACCESO ILIMITADO

DESDE $19.95/mensual

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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.