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    DDailyWorkOutz Uncategorized 집에서 마사지 트리거 포인트 볼로 근육 통증을 완화하는 방법

    집에서 마사지 트리거 포인트 볼로 근육 통증을 완화하는 방법

    마사지 볼은 트리거 포인트 테라피를 위한 놀라운 도구가 될 수 있습니다. 마사지 테라피는 통증을 줄이거나 없애고, 운동 범위를 늘리고, 혈류를 개선하고, 아프거나 긴장된 근육에서 회복하는 데 도움이 될 수 있습니다.

    전문적인 딥 티슈 마사지를 받아본 적이 있다면, 안도감을 주는 좋은 고통을 알고 있을 것입니다. 마사지를 받을 수 없을 때, 마사지 볼은 마사지 치료사가 만들어내는 압력을 흉내 내는 좋은 도구입니다.

    꾸준히 스트레칭을 하는 것과 마찬가지로, 마사지 볼을 이용하는 것도 자기 회복에 좋습니다.

    마사지 볼을 사용하는 방법

    운동 부위에 따라 손을 이용해 아픈 근육 위로 공을 굴릴 수도 있고, 공 위에 앉거나 누워 있을 수도 있고, 벽과 몸 사이에 공을 둘 수도 있습니다.

    • 통증과 긴장을 유발하는 부위의 근막과 근육을 따뜻하게 하기 위해 공을 원을 그리듯 부드럽게 움직여 시작하십시오.
    • 통증이 있는 부위를 찾으면 가볍게 앞뒤로 굴립니다(약 2-3인치)
    • 그런 다음 통증이 있는 부위에서 멈추고 약 30초 동안 또는 통증이 사라질 때까지 적당한 압력을 가하십시오(최대 2분 동안 유지).
    • 압력을 유지하는 동안 심호흡을 하여 근육에 산소를 공급하고 근육이 이완되도록 돕습니다.
    • 그런 다음 공을 부드럽게 원을 그리며 움직여 해당 부위를 씻어내세요.

    주의

    • 감각마비, 따끔거림 또는 과도한 통증을 느끼면 중단하십시오.
    • 관절이나 뼈를 누르지 마세요
    • 척추 밑에 두지 마세요

    마사지 볼 운동

    엉덩이가 팽팽하면 허리와 엉덩이 부위에 통증과 불편함을 유발할 수 있습니다.

    1. 마사지 볼을 벽과 엉덩이의 두꺼운 부분 사이에 두고 등을 벽에 기대고 서십시오.
    2. 부드러운 지점을 찾을 때까지 위아래로 좌우로 움직이십시오.
    3. 무게를 벽에 실어 공이 해당 부위에 압력을 가할 수 있도록 하세요.
    4. 30초 동안 또는 통증이 가라앉을 때까지 이것을 유지하십시오.
    5. 반대쪽에서도 반복하세요

    긴장된 햄스트링 – 앉아 있는 시간이 증가함에 따라. 이는 엉덩이, 무릎 또는 허리 통증에 기여할 수 있으며, 움직임 패턴을 손상시킬 수 있습니다.

     
    1. 다리를 늘어뜨릴 수 있을 만큼 땅에서 높은 딱딱한 의자에 앉으세요. 마사지 볼을 허벅지 아래에 놓고 부드러운 부위를 찾을 때까지 움직이세요.
    2. 몸을 앞으로 숙이고 팔과 체중을 허벅지에 올려놓으세요.
    3. 천천히 무릎을 30초간 뻗고 구부립니다.
    4. 필요에 따라 공을 움직이고 반복하세요

    긴장된 상체와 어깨 – 과도한 사용으로 인한 스트레스와 통증을 견뎌내는 공통적인 부위

    1. 벽과 상체 사이에 마사지 볼을 두고 등을 벽에 기대고 서십시오. 볼을 척추 한쪽에 위치시키십시오.
    2. 부드러운 지점을 찾을 때까지 모든 방향으로 움직이십시오.
    3. 벽에 체중을 실은 후 손을 가슴 위로 교차합니다.
    4. 천천히 위아래로 계속 움직이면서 매듭이나 통증이 있는 부위를 마사지하세요.
    5. 반대쪽에서도 반복하세요

    가슴이 답답하다 – 자세가 나빠지고 목과 허리 통증이 생길 수 있습니다.

    1. 벽이나 문 가장자리를 향해 서십시오.
    2. 겨드랑이 근처 가슴 근육에 마사지 볼을 올려 놓으세요.
    3. 벽 가장자리를 지나 앞으로 몸을 기울여 천천히 공을 가슴과 어깨 부위로 굴립니다.
    4. 부드러운 부위를 찾으면 그 자세로 이완하세요. 벽 위아래로 팔을 밀어서 추가적인 이점을 얻을 수 있습니다. 작은 원을 그리며 천천히 계속 움직여 해당 부위를 부드럽게 마사지하세요.
    5. 반대쪽에서도 반복하세요

    발 (발바닥 근막염) – 발바닥에 통증을 유발합니다.

    1. 발을 바닥에 짚고 편안하게 앉으세요
    2. 마사지 볼을 발 아치 아래에 놓습니다.
    3. 앞으로 몸을 기울여 영향을 받는 쪽에 체중을 실으세요. 발의 아치를 따라 공을 천천히 앞뒤로 굴리세요.
    4. 30~60초간 계속하세요
    5. 필요한 경우 반대쪽에서도 반복하세요
    6. 근육의 긴장을 풀어주는 것은 통증을 줄일 수 있는 주요 이유 중 하나입니다. 또한 혈류를 자극함으로써 신선한 영양소가 해당 부위로 유입되고 대사성 폐기물이 제거됩니다. 이 역시 통증을 줄이는 데 도움이 됩니다. 관절의 정상적인 움직임을 회복하는 것도 통증을 줄이는 데 도움이 됩니다.
      부상에서 회복하다
      근육 부상이 있는 경우 심부 조직 오피뷰 는 확실히 치료에 역할을 할 수 있습니다. 조심스럽게 압력을 가하고, 관절을 움직이고, 연조직이 치유되도록 격려하는 것이 치료의 효과가 될 수 있습니다. 부상이 오래되었고 흉터 조직이 있는 경우 이 요법은 흉터 조직을 분해하는 데 도움이 될 수 있으며 해당 부위가 정상적인 기능으로 돌아가는 데 도움이 될 수 있습니다.
      자세 근육 경직
      근육 경직과 긴장은 잘못된 자세와 매우 흔히 연관됩니다. 이 경직이 지속되고 만성화되면, 감소된 운동성과 통증 또는 관련된 불편함이 삶의 질과 즐거움 수준에 엄청난 영향을 미칠 수 있습니다. 따라서 이러한 유형의 문제를 해결하는 데 도움이 되는 치료를 고려하고 더 나은 정렬된 자세의 자유를 즐기세요.

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    In plus to habitue payouts for twinned symbols, online slots also boast specialised symbols, such as Wilds and Scatters, which can unlock additive features. Wilds stand in for other symbols to form winning combinations, while Scatters can set off incentive rounds or free spins, potentially profit-maximizing your win significantly.

    Variance and Volatility: Know Your Slot

    Every slot machine has a unique level of unpredictability, also known as variance. This refers to the risk take down associated with the game. Slots with high unpredictability pay out large amounts, but less oft. In , low-volatility slots offer littler payouts but more buy at wins. Understanding the variance of a game is requirement because it helps you play off your playacting title to the slot that suits you best. If you have a smaller bankroll and favor consistent payouts, low-volatility slots may be more appropriate. On the other hand, if you’re looking for the excitement of big, sporadic wins, high-volatility slots may be a better fit.

    Return to Player(RTP) Percentage

    The Return to Player(RTP) percentage is another world-shattering factor to consider. RTP indicates the average out total a slot will bring back to players over a boastfully come of spins. For example, a slot with an RTP of 96 substance that, on average out, the game will return 96 cents for every dollar wagered. While RTP doesn’t warrant someone wins, it’s an remarkable system of measurement to tax the long-term profitableness of a game. Generally, slots with higher RTPs tend to be more friendly to players, but it’s necessity to remember that RTP is deliberate over thousands or even millions of spins.

    Bonus Features and Free Spins

    One of the most likeable aspects of online slots is the copiousness of bonus features and free spins that can heighten gameplay. Many online slots volunteer incentive rounds that take you away from the main game, where you can play mini-games, take symbols, or spin specialised wheels to win supernumerary prizes. Free spins are another common bonus, where players can spin the reels without placing additive bets. These features add an element of exhilaration and step-up the potential for big wins.

    Responsible Gambling: Setting Limits

    While the tickle of spinning the reels can be enthralling, it’s material to practise responsible gambling. Online slots can be habit-forming, and it’s easy to get caught up in the exhilaration. To see to it that your play cadaver enjoyable, set a budget before you start acting, and never chance more than you can afford to lose. Many online casinos offer tools such as self-exclusion and situate limits to help you control your spending and stay in control of your gaming go through.

    Conclusion

    Online slots are a fun and attractive form of entertainment, but it’s world-shaking for players to go about them with a solid state understanding of how they work. From the role of RNGs and sympathy paylines to selecting the right volatility and RTP, wise what to can help you make knowledgeable decisions. Always think of to play responsibly and set limits to ensure that your gaming see clay formal. With this cognition in hand, you're gear up to take up spinning the reels and enjoy the exhilaration that online slots have to volunteer

    The Exhilaration Of Slot Machines A Earthly Concern Of Luck And RewardsThe Exhilaration Of Slot Machines A Earthly Concern Of Luck And Rewards

    Slot machines have been around for over a century, yet they still remain one of the most pop forms of gaming in casinos worldwide. These bright colored person machines with flash lights and spinning reels have captured the hearts of gamblers for decades. Whether you are a initiate or a experienced pro, the tickle of pulling the pry and hoping to hit the kitty is an irresistible tactual sensation. In this article, we will take a look at the worldly concern of slot machines, their account, and what makes them so addictive.

    The first slot simple machine was made-up in 1891 by a New York-based company named Sittman and Pitt. It was a simpleton machine that restrained five drums keeping a tot up of 50 card faces. Players would tuck a nickel and pull the jimmy to spin the drums. The goal was to get a winning stove poker hand, and the payouts were based on the successful combinations. This machine did not have a point payout mechanics, so profits were usually paid out in the form of drinks or cigars from the bar where the machine was placed.

    In 1895, a man named Charles Fey made-up the first modern font slot simple machine. It was a three-reel machine with five symbols quoits, diamonds, spades, hearts, and a Liberty Bell. This simple machine was an second hit, and the Liberty Bell became the painting symbolization of olxtoto machines. With the ability to pay out directly, Fey’s simple machine revolutionized the play manufacture and made-up the way for futurity slot machines.

    Over the geezerhood, slot machines have undergone numerous changes and advancements. In the early on 1900s, the first electro-mechanical slot machine was introduced, replacement the traditional pry with a release. In the 1960s, the first fully physical science slot machine was unreal, and in the 1990s, video recording slot machines made their debut. Today, online and mobile slots have taken over, offering players the convenience of performin from anywhere at any time.

    Slot machines work supported on the principle of unselected total multiplication(RNG). This means that every spin is whole unselected and not strained by premature spins. Contrary to popular impression, there is no such matter as alucky machine or ahot machine. Every spin has an rival of successful, which makes the game fair and irregular. Every slot machine has a programmed payout share, which is the number of money that is paid out to players over time. The high the percentage, the more likely you are to win. However, this does not warrant a win on every spin, but rather over a long time period of time.

    Slot machines volunteer a variety of themes and game modes, qualification them even more likeable to players. From yield machines to moving-picture show and TV show-inspired slots, there is something for everyone. Some machines have three-fold pay lines, allowing for more chances to win, while others may have bonus rounds or progressive jackpots. These extra features add to the excitement of playing and the potentiality for larger payouts.

    Due to their general popularity, slot machines have become a John R. Major seed of revenue for casinos. In many countries, slot machines contribute to a substantial portion of the overall gambling win. However, with the rise of online gaming, more populate are now able to get at slot machines from their homes, leadership to concerns about problem gaming. It is essential to chance responsibly and know when to stop to keep off any blackbal consequences.

    In termination, slot machines have come a long way since their invention in the late 19th . From their humble beginnings as a way to entertain bar customers to the multi-billion industry it is today, the vibrate of acting slot machines has remained constant. As applied science continues to advance, so will the world of slot machines, providing endless amusement and potency rewards for players. But always remember to play responsibly and have fun