Deltoid massage and relaxation!
In previous articles we mentioned the importance and benefits of myofascial relaxation:
After exercise training, muscles will develop adhesion and tightness. In order to speed up muscle recovery and prepare for the next training, timely massage and relaxation of muscles is a very important step!
As a massage tool, we usually choose a foam roller. However, although the foam roller can roll over a large area of your body muscles (legs, back, buttocks), on some front sides of the body, smaller muscles (obliques) The upper side of the quadratus muscle, pectoralis major, pectoralis minor, deltoid muscles, arm muscles, and muscles near the spine) are difficult to take into account with the foam roller
At this time we can try to use other gadgets to replace the foam roller! I have shared two articles before, "Fascial Relaxation of Chest Muscles" and "Fascial Relaxation of Arm Muscles", which introduce you to using tennis balls or barbells instead of foam rollers!
Today I want to share: Massage and relaxation of deltoid muscles!
1. Tennis wall massage
Use the wall as a support point. Then place the massage ball on the target muscles, use the pressure of your body to pin it to the wall, and then roll it back and forth! (Taking care of the entire deltoid muscle by changing posture)
Anterior deltoid
Middle deltoid muscle
Rear deltoid
2. Barbell bar
Lie on your side on the ground, raise one arm flat against the ground, then press one end of the barbell on your deltoid muscle, grab the bar with the other hand and press it for 30-50 seconds!