Impulses for the nervous system
The fascia is considered the largest sensitive system of our body. Over 100 million nerve cells are counted and estimated. 80% of all sensors are said to be in fascial structures. A special sensor density is found in the subcutaneous layers just below our skin. For that reason and with the knowledge that there are nerves that work from the skin down to the deep, treating with massage techniques makes sense.
About specific stimuli we can activate or take tension. Often, the latter should be the goal. Gentle or even stronger pressures, rolling massages, vibrations, strains or even deletions have a relaxing and relaxing effect if they are practiced slowly and with great care.
Special celebrities have gained all sorts of Foamrolls in recent years. However, the hard foam rollers are not suitable for everyone. It is recommended to work very individually and purposefully with it. Any form of coronary heart disease, such as arteriosclerosis, loss of elasticity of the arteries and veins, high blood pressure, etc., requires extreme care. Often the first indications of diabetes are a contraindication or of course osteoporosis.
For my work, mostly working with groups, but also in individual sessions, I choose
Actiball® Relax as a top priority.
He convinces me of his nature
- Hardness &
- Material property (friction behavior, possibility of cleaning
And offers me through the size variants a wide range of application.
The Actiball® Relax,
trains the perception of one's own body (embodiment).
The Actiball® Relax,
relaxes, detonates and promotes parasympathetic activity.
The Actiball® Relax,
can break pain circuits.
I would like to introduce some exercises from the variety of possibilities here.
Legend:
A introduces a reflection exercise. This will be done before and after the application
carried out to feel and internalize the changes.
B Action of self-treatment with Actiball® Relax
EXERCISE 1
A reflection exercise
- upright - body trip from the toes to the crown point of the head
- Trunk flexion (deep forward bend)
B measure:
- small ball (S) (initially only 1 foot)
- Ball under the bale
Build pressure and release (pain scale 1-10 - choose a 6-7)
Hold pressure - toe claws and stretch
- Ball under the heel
Build pressure and release (pain scale 1-10 - choose a 6-7)
- Ball rolls from the ball area to the heel
roll slowly, repeat several times; Pressure vary
EXERCISE 2
A reflection exercise:
- Cross-legged (on both sides)
- Butterfly seat
B measure:
- Free ball selection (M, L) (initially only 1 page)
Ball next to the ischial tuberosities and this orbiting
Slide the ball diagonally to the left (m.piriformis)
Keep pressure
Open and close one leg
Put one foot on the other thigh (buttonhole)
EXERCISE 3
A reflection exercise:
- Supine - pure perception with outstretched legs
B measure:
- Free ball selection (M, L)
Put the ball on Höge of the ISG
Build up and release pressure
Minimal rolling motion vertically
Rolling horizontally along the iliac crest
let the ball glide in the direction of m.quadratus lumborum
Extend leg of ball side (deposited)
EXERCISE 4
A reflection exercise:
- deep runner
- Supine with outstretched legs
B measure:
- Free ball selection (M, L)
Place ball next to the anterior upper iliac spine / prone position
First work one-sidedly and raise and lower this pelvic side
Lift knees (knees ONLY)
lift a leg
author: Gunda Slomka
www.gunda-slomka.de
