What is MFR and why does it need a ball?
Earlier we discussed the topic of MFR using a massage roller. How it is useful and why you need it, you can read in the previous article. Today we’ll talk about point MFR using a massage ball. We answer popular questions about self-massage equipment, explain simple rules and share expert advice. This article was prepared by a fitness trainer with many years of experience in this field.
Let’s remember a little what MFR is.
This is a manual therapy, self-massage technique that is used in fitness to relax muscles and fascia by pressing and stretching tissues in combination with proper breathing. The massage ball can be used to relax tense muscles, release trigger points. With proper exposure and regular use, it can replace massage . The use of the ball in the mfr is the widest that you can think of from self-massage tools. Rolling the ball before and after a workout not only helps prevent muscle soreness after sports, but also helps you recover faster. Using the ball during office work unloads muscles during a long sedentary lifestyle, helps drivers compensate for the onset of occupational diseases, and this is only a small part of what this little helper can make life easier.
What is it for?
The massage ball is a tool for those who want to independently massage hard-to-reach areas of the body. Also, with the help of it, MFR of the muscles of the deep layers is performed to relieve pain and restore the range of motion of the joints. The ball is specially designed to unblock the clamped soft tissues and trigger points — small knots of tension inside the fascia. How to understand which ball is needed? As there is no single cure for all diseases , and there is no one ball for all purposes.
Nevertheless, there are a number of product characteristics that are worth paying attention to.
1) Product size.
The size of the ball is one of the most important factors to consider when purchasing, as it indicates the suitability for specific areas of the body. Smaller balls are best for massaging smaller areas of the body such as hands, feet, forearms, calves, individual back muscles, etc. Large — For general massage of large muscle groups such as hamstrings, glutes, back and chest.
2) Surface texture.
Available in a variety of finishes, from bulges or spikes to smooth, soft textures for a less intense impact. Choose a massager with an easy-to-clean and non-slip texture.
3) The density of the ball.
The density will determine the intensity of the massage, choose a ball that is tight enough to give a deep tissue massage without causing too much pain. If the ball is soft, it will not be able to release trigger points that require a lot of pressure. How to do MFR? First you need to find a trigger — that very pain point. When you press it, pain appears. It should be worked out locally, then roll out the entire muscle. It will hurt, you have to be patient. The main thing is to do it gradually and not go to extremes.
We observe the following points:
Three points of support and keep the balance
Working on all areas
Calm measured breathing.
And most importantly in this process, the result depends on the regularity of execution. Any thing on the shelf will not be useful.