摘要:Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. This method can be perform
Day 360: On Self-Myofascial Release
第360天:关于自我肌筋膜释放
Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller, lacrosse ball, Theracane, or your own hands. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.
“自我肌筋膜释放”是一个自我按摩的术语,用于释放肌肉紧张状态或触发点。
这种方法可以用泡沫滚轴、曲棍球或Theracane或自己的双手。
通过向身体的特定部位施加压力,可以帮助肌肉恢复正常的功能状态。
正常功能意味着你的肌肉富有弹性、健康,并且能够随时待命,执行任务。
—Jeff Kuhland
As the quote explains, self-myofascial release is a term for self-massage. You focus on trigger points in your body to release tension and bring back the previous elasticity of your muscles.
正如引述所解释的,“自我肌筋膜释放”是一个自我按摩的术语。
当您将注意力聚焦于身体的触发点时,就可以释放紧张情绪,使肌肉的弹性得以恢复。
What does it have to do with self-discipline? Here are three ways that it applies:
它与自律有什么关系呢?下面是它的三种应用方式:
First, it’s difficult to be on top of your game if your body is constantly tense. I find it hard to focus on work if I suffer from back pain. When I spend a few minutes massaging the tightest spots, the mental tension goes away along with the physical tension.
首先,如果你的身体一直处于紧张状态,就很难处于巅峰状态。
如果我背疼,我就很难集中精力工作。
当我花几分钟按摩最紧绷的部位时,心理的紧张感也会随之消失了。
Second, one common reason why people skip workouts or avoid putting themselves in uncomfortable situations is because they’re in pain. A lot of that pain comes from your body being tight like a bowstring. Several weeks spent addressing your most painful trigger points can work miracles when it comes to eliminating chronic pain.
其次,人们经常不进行锻炼或避免让自己处于不舒服的环境中的一个常见原因是他们感到疼痛。
很多疼痛都源于身体像弓弦一样紧绷。
针对最疼痛的触发点进行几周的治疗,对于消除慢性疼痛可以产生奇迹般的效果。
Finally, self-myofascial release (such as using a foam roller) isn’t a particularly comfortable thing to do. In fact, it can be immensely painful. And that’s precisely why self-massage can be a valuable exercise for your self-discipline.
最后,自我肌筋膜释放(如使用泡沫滚轴)并不是一件特别舒适的事情。
事实上,它可能会带来极度的疼痛。
而这正是自我按摩对于自身的自律能力来说是一次宝贵练习的原因。
Just like in any other exercise, you suffer some temporary pain or discomfort but eventually get a bigger reward. With self-massage, you experience the temporary pain of applying pressure to your trigger points, but then benefit from increased mobility and free yourself from the chronic pain of tight muscles.
就像在其他任何运动当中一样,你可能会经历一些暂时的疼痛或不适,但最终会得到更大的回报。
在自我按摩中,你经历了施加压力于触发点时的短暂疼痛,但随后会从增加的灵活性和摆脱紧绷肌肉的慢性疼痛中受益。
Buying an inexpensive lacrosse ball or a foam roller can be one of your best investments. Greatly reduced (or even eliminated) pain, increased mobility, and improved self-discipline are more than worth the twenty or thirty bucks spent on a self-massage tool.
购买一个便宜的曲棍球或泡沫滚轴可以成为你最好的投资之一。
大大减少(甚至消除)疼痛、增加灵活性和改善自律能力,这些好处远远超过在自我按摩工具上花费的二三十美元。
来源:一品姑苏城