Tips To Help You Select The Best Sports Massage Therapist For Your Project Needs
Tips To Help You Select The Best Sports Massage Therapist For Your Project Needs
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Best Stretches to Complement Sports Massage
Sports massage can enhance performance by increasing flexibility and improving circulation. It also reduces muscle soreness and improves the body’s ability to recover from intense exercise.
Dynamic stretching, deep breathing, and hydration techniques are key to prepare the muscles and mind before and after a sports massage session. These stretches are designed to warm the muscles up while lengthening them.
1. Tricep Stretch
Whether you’re an athlete or someone who exercises heavily, this is one stretch to add to your routine. It’s a classic for a reason, and promotes blood flow to all three of the triceps brachii muscles. Remember to only pull to the point where it feels comfortable; if it hurts, you’re pulling too hard.
The overhead triceps stretch targets the long head, and is particularly effective for people who suffer from shoulder pain, such as impingement or tennis elbow. It also improves neck mobility and helps align the cervical muscles, which can help prevent posture problems.
When paired with bodywork treatment, this is the best stretching exercise to help you recover from an intense workout. It also increases the effectiveness of your massage sessions by promoting a deeper, more targeted stretch.
2. Hamstring Stretch
The hamstring muscles at the back of the legs are commonly tight and can affect your walking, running or cycling performance. To prevent this, it is important to stretch regularly and incorporate them into your daily routine.
Ofori-Atta recommends a seated dynamic hamstring stretch as it's easier to do, is less stressful for the lower back and can be done at any time throughout the day. However, he points out it can't be used as a substitute for regular stretching, especially for people with sciatic nerve pain.
Sit in a chair, extend one leg out in front of you and bend forward, reaching towards your toes. Hold this position for 30 seconds, then switch legs. Repeat this twice a day.
3. Calf Stretch
Most people zero in on the hips and hamstrings when it comes to stretching, but neglecting the calves can lead to imbalances and injury. These muscles play a major role in leg movement, and tightness can alter lower body mechanics, causing pain and other issues.
One simple, effective calf stretch is the lunging wall stretch. Stand about an arm's length from a wall and extend your right leg back against the wall, keeping the heel flat on the floor.
Raise up onto your toes, and slowly lower down in a controlled manner until you feel resistance within the muscle. Repeat the movement several times. This will both strengthen and stretch the gastrocnemius muscle. It may also help improve ankle stability and reduce sprains. It may be easier to perform if you use a step for support.
4. Quad Stretch
The standing quad stretch is beginner-friendly, and a great addition to your post-exercise cooldown. It targets both the hip flexor and quads. Stand with your feet shoulder-width apart and bend the knee of your right leg. Grasp the ankle with your left hand and gently pull the foot closer to your butt until you feel a light stretch in the front of the thigh.
If you are prone to tightness in your knees or hips, then this pose is a must-do. It’s important to stretch your quads, hip flexors, and core muscles regularly, in order to prevent chronic injury and to stay healthy for a long time. Having tight muscles is not only frustrating, but it can lead to knee pain and poor balance.
5. Shoulder Stretch
This shoulder stretch helps to alleviate tightness in the shoulders that is caused by sitting at a desk all day. It can be done while standing up or seated in a chair and you can repeat it as needed throughout the day.
To perform this stretch, extend your right arm across your chest and hold it at shoulder height. Then, move it back and forth with your body, like a pendulum swing, until you feel the stretch in the shoulder and where to rent sports massage equipment upper chest area.
You can also do this stretch from a chair by reaching your right hand behind you and grabbing it with the left wrist. Gently pull the right hand up towards your chest and hold for 30 to 60 seconds. Then, repeat two more times and switch to the opposite side.