Peanut Ball is a great tool for modern people or athletes who have a hunchback sedentary, bowed 3C, and reduced thoracic activity. They are mainly used to massage the neck, thoracic spine and erector spinae (muscles on both sides of the spine). It can also be used to press the plantar fascia, calf, thigh, neck, etc.
How to use it?
Peanut ball massage "thoracic spine"
The area of ​​operation will be "the lower edge of the bone assisted to the upper middle of the shoulder blade". Because of the relationship between the shoulder blade (small wings), the position of the muscle that you can press can be ended. If it is stuck to the small wing, it can be finished.
How to put peanut balls when lying down? You can use the bridge to push the butt up, let the space under the body, then put the peanut ball in the proper position, then slowly put the butt on the ground. Take out the peanut ball, you can take it out first. If the position is above the body, it is not very good. You can take out the position of the lower edge of the peanut ball rolling rib.
Generally, it is placed near the lower edge of the rib of the middle back, and after 5 roll-ups, then the hands are alternately raised 5 times. After the completion, the body moves down 1~2å‹, and then repeat the above action until the neck The intersection of the department and the upper back.
Peanut ball relax triceps
Step 1: Back and forth
It is mainly for the muscles near the elbow joint and the armpit, and you can also operate the middle muscle. First, put the three heads close to the elbow joint on the peanut ball, and massage back and forth.
Step 2: Turn left and right
In the above steps, you may find a more sore area, and then the area will be slightly flipped left and right, imagining to dial the muscles.
Step 3: Active adjacent joints
Next, in the more painful area or point, move the adjacent joints: Elbow, reach out and flex the elbow.
Next is to operate the upper arm near the armpit, the same way as above. Some people may be more painful near the muscles near the elbow, and some may be close to the underarm.
Peanut ball relax forearm
Step one. Back and forth
The first part is the inner part of the forearm. Place the peanut ball on a firm table, place the inside of the forearm on the peanut ball, and roll back and forth. If you feel that the force is not enough, you can press it with another hand. .
The second step: flipping left and right
In the above steps, you may find a more sore area, and then the area will be slightly flipped left and right. Similarly, if the strength is insufficient, you can use another hand to help pressurize. (In order to highlight the action, the action is deliberately large.)
Step 3: Active adjacent joints
Next, in the more sore area or point, move the adjacent joint: "Wrist", you can stretch clockwise, counterclockwise or flex.
The middle and outer part of the forearm is operated in the same way, except that the shoulder needs to be rotated inside, so that the outside of the forearm can be pressed against the peanut ball. (If the shoulder is uncomfortable or poses in Kaka, you can use your arm to hold the peanut ball against the wall)
Peanut ball relaxes on the trapezius
Press the position, face up on the ground, and place the peanut ball in the red circle above. You can first press the hand to see where it is, and then put the peanut ball in the area. The advantage of using a peanut ball is that on the one hand, the anti-slip does not run away when operating, and on the other hand, the force is relatively solid when operating.
Massage of the erector spinae of the neck
Back erector muscle massage
Other parts massage
A small peanut ball can massage many parts of the body.
How are you, do you need one?
Let me teach you a trick, the magic DIY invention of peanut ball
DIY method of peanut ball (1) tape winding
Two tennis balls are firmly entangled with tape
Precautions:
1. It is best to use hard tennis balls for making peanut balls. Usually the peanut balls are softened (about one month) and need to be replaced to make a new one.
2. Keep your breathing smooth while you are doing peanut ball massage.
Of course, if you don't do it well, don't be discouraged, you can find ready-made. The heart is not as good as action, sweep the QR code to get started!
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