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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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    Starburst(NetEnt) Starburst is arguably one of the most picture online slot games. Known for its spirited colours and simple gameplay, it’s a front-runner among both new and experienced players. The game features expanding wilds and re-spins, which can lead to big wins. Its high RTP(return to player) rate and relatively low unpredictability make it a outstanding choice for players who want a equal see.

    Gonzo's Quest(NetEnt) This game brings players on a travel through the hobo camp in look for of El Dorado, the legendary city of gold. With its original Avalanche sport, where symbols fall into target rather than spinning, Gonzo's Quest offers plenty of chances for winning combinations. Its free-fall incentive environ can lead to solid payouts, especially if the multipliers come into play.

    Mega Moolah(Microgaming) Mega Moolah is renowned for its progressive tense jackpots, and for a good reason—it’s one of the largest profitable slots in the world. This African-themed game has the potentiality to pay out life-changing amounts, making it a must-play for kitty hunters. The game’s four-tiered jackpot system of rules increases the exhilaration as players work their way toward the Mega Jackpot, which has been known to strain into the millions.

    Book of Dead(Play'n GO) Set in ancient Egypt, Book of Dead takes players on an venturous quest with Rich Wilde, an brave Explorer. This game offers a high unpredictability undergo, substance the wins are less patronise but possibly more substantial. The free spins sport and expanding symbols increase the chances for big payouts, making it one of the top choices for high-risk, high-reward players.

    Thunderstruck II(Microgaming) Based on Norse mythology, Thunderstruck II takes players on an epic travel with gods like Thor and Loki. This game is loaded with exciting incentive features, including the Great Hall of Spins, which can unlock multipliers and free spins. With a high RTP and the potentiality for big payouts, Thunderstruck II is a fan front-runner.

    Top Online Casino Sites for Slots

    Choosing the right online casino to play slots can significantly bear on your play go through. Below are a few of the best online casinos known for their wide selection of qqslot777 alternatif games, user-friendly interfaces, and attractive bonuses:

    888 Casino 888 Casino is one of the most honourable online casinos, offer a huge selection of slot games from leading providers like NetEnt, Microgaming, and Playtech. The site features a user-friendly weapons platform, TRUE defrayment options, and first-class client service, making it a top selection for both new and toughened players.

    LeoVegas LeoVegas is a mobile-first gambling casino that offers a unrealistic natural selection of slot games, including many imperfect tense jackpots. Known for its slick plan and easy navigation, LeoVegas is a of import option for players who want to slots on the go. It also offers generous bonuses and promotions for new players.

    Casumo Casumo is a modern font online gambling casino that provides a gamified see for its users. Players can earn rewards, take down up, and take part in fun challenges while enjoying a wide variety show of slot games. The gambling casino is known for its spirited design, promptly withdrawals, and superior client subscribe.

    Royal Panda Royal Panda is another top pick for slot enthusiasts, offering a wide lay out of games from providers such as NetEnt and Microgaming. With a smooth and simple user interface, players can well explore its slot offerings and take advantage of its magnetic bonuses.

    Tips for Winning Big on Online Slots

    While slots are in the first place games of luck, there are a few tips that can help you maximize your chances of victorious:

    Set a Budget: Determine how much you're willing to spend before you start playacting. This will help you keep off chasing losses and check you play responsibly.

    Choose Games with High RTP: Look for slots with a high RTP portion, as these games volunteer better long-term odds.

    Take Advantage of Bonuses: Many online casinos offer bonuses, including free spins, which can provide spear carrier chances to win without risking your own money.

    Know When to Stop: If you're on a losing streak or have reached your win goal, it’s wise to walk away and come back later.

    Conclusion

    The vibrate of online slots lies in their simpleness, the variety of games, and the potency for big wins. Whether you're playacting for fun or hoping to walk out it rich, there’s no denying the exhilaration these games work. With top-quality games and reliable online casinos, you can enjoy a gratifying and entertaining see. Always remember to play responsibly, and who knows—your next spin could be the big one

    Cannabis A Mighty Plant With Endless PossibilitiesCannabis A Mighty Plant With Endless Possibilities

    Cannabis, also known as ganja or weed, has been a subject of deliberate for many eld. While some see it as a precarious drug, others see it as a natural medicine with uncounted benefits. Regardless of subjective opinions, one matter is for sure: marijuana is a powerful plant with endless possibilities. In this clause, we will research the history, uses, and flow put forward of cannabis.

    The history of marijuana dates back to antediluvian multiplication, where it was used for medicinal and Negro spiritual purposes. The set originated in Central Asia and was spread out throughout the earth by travelers and traders. In many antediluvian civilizations, ganja was advised a worthy plant and was used in religious ceremonies. It was also used for its healthful properties, treating ailments such as pain, inflammation, and even vaginal birth. However, as time passed and new drugs were introduced, the use of marihuana declined.

    In Recent old age, there has been a resurgence of interest in ganja due to its potency checkup benefits. The set contains compounds called cannabinoids, the most well-known being THC(THC) and cannabidiol(CBD). These cannabinoids interact with the body’s endocannabinoid system of rules, which is responsible for for regulation various functions such as mood, sleep, and pain. This is why cannabis has been found to be operational in treating conditions such as degenerative pain, anxiety, , and even cancer.

    Aside from its healthful uses, marijuana also has a wide range of heavy-duty uses. The fibers from the plant can be used to make paper, textiles, building materials, and more. In fact, some historians believe that ganja was one of the first plants cultivated by mankind for its heavy-duty properties. With the augmentative popularity of sustainable and eco-friendly products, marihuana is making a return as a varied and inexhaustible imagination.

    However, despite its potentiality benefits, the use of cannabis is still to a great extent thermostated in many countries. In some places, it is all illegal, while in others it is only allowed for healthful purposes. This creates a and constantly changing landscape painting for the marijuana manufacture. However, as more explore is conducted and more countries legitimize the use of marihuana, we are commencement to see a transfer towards acceptance and recognition of its potentiality.

    One of the most debatable aspects of marijuana is its nonprofessional use. Many argue that it can lead to addiction and pernicious effects on the nous, while others argue that it can be used responsibly in moderation. Like with any content, there are potency risks and side effects of using marihuana. However, with specific education and rule, it can be used safely by responsible adults. And for those with enfeebling medical exam conditions, the nonprofessional use of marijuana can ply much-needed relief and better their timbre of life.

    In conclusion, Dried magic mushroom is a right set with a long and story. Its potency healthful, heavy-duty, and unpaid uses are gaining more realisation and toleration in today’s world. While there are still controversies and regulations close its use, there is no denying the infinite possibilities that ganja holds. With continued explore and an open mind, we can expose even more benefits of this remarkable set.

    Disclaimer: The use of marijuana is still punishable in many places. Always refer with a health chec professional before using any substance for healthful purposes.