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What are the stretching and massage tools used for?
Information that you should to know:
What is the fascia?
Fascia is a specialized system of the body that has an appearance similar to a spider’s web. Fascia is very densely woven, covering and interpenetrating every muscle, bone, nerve, artery and vein, as well as, all of our internal organs including the heart, lungs, brain and spinal cord.
what are the trigger points?
Trigger points have been defined as areas of muscle that are painful to palpation and are characterized by the presence of taut bands. Tissue can become thick, tough and knotted. They can occur in muscle, the muscle-tendon junctions, bursa, or fat pad. Sometimes, trigger points can be accompanied by inflammation and if they remain long enough, what was once healthy fascia is replaced with inelastic scar tissue.
What causes a trigger point to form?
Firstly, there are two specific components of a muscle: (1) the striated skeletal muscle comprised of the contractile element responsible for producing movement; and (2) the elastic fascia and connective tissue that is interwoven between the various layers of skeletal muscle. It’s important to note that striated skeletal muscle is enveloped by fascia and other connective tissue. When healthy, the entire structure can be pliable, easily allowing surrounding joints to move unrestricted through their structural ranges of motion. Secondly, If a muscle is overused for repetitive motions or held in a specific position during extended periods of inactivity, however, collagen can form between the layers of skeletal muscle, creating adhesions or knots that restrict the ability of muscle sheaths to slide against one another.
Self-massage or Self Myofascial Release (SMR) is a way of performing massage techniques completely on your own. There are a variety of tools that you can use to work out your knots and tight spots so you can start feeling immediate relief.
SMR helps address many systems of the body including the fascia, muscle ect . The basic idea is that through the assistance of tools, an individual can self massage and help break up and dissipate knots or restrictions in the fascia and muscle tissue surrounding it. It is theorized that by breaking up these restrictions, the muscle fibers are positioned in better alignment along the natural lines of the muscle fibers, allowing the gliding surface of the fascia to move freely.
This simple, yet incredibly effective self therapy “…uses specialized techniques from Kinzo massage tools, which include a soft body roller, a rigid body roller and three different designs of massage balls to rehydrate the connective tissue, rebalance the nervous system, and restore space to compressed joints”.
This tools are best for targeting specific, and often hard-to-reach, trigger points. It’s unique design allows you to take advantage of leverage, so you can minimize strain while maximizing the amount of pressure applied to a given point. it works really well on the neck, upper back and traps and the region around the top of the gluteus. You’ll quickly learn which areas of your body need a little more SMR.
Unique textured surface of the gears provides better grip on the skin, which provides faster and more efficient release of muscle tension. Also, rounded gears massage like fingers and elbows and can really get into the tight areas of your muscles.
There’s a gap between each gear so you’re not applying constant pressure. This allows for optimal blood flow around your muscles. It’s also important to note that grip matters! There’s nothing worse than trying to roll around on a ball that won’t stay in place. A ball made of natural rubber that has a bit of weight to it will stay put so you can get the job done.
The great thing about SMR is that you are in complete control of it all. You can easily control the amount of pressure you’re applying by adjusting your body positioning. It’s also a great way to become more tuned into your own body.
Whether you’re an athlete, a casual exerciser, stay-at-home-parent, , Self-Myofascial Release tools from Kinzo ,is a cost-effective treatment for muscle pain, inflexibility, injury prevention, physical imbalances and relieving stress. Most people think only athletes are the ones requiring therapy for overactive/overused muscles. However, sitting at a desk all day causes various muscle groups to shorten and tighten while underutilized muscles grow weak. Effects of this physical discrepancy cause injury, especially if you perform movements with improper form. All of this results in muscle imbalances and incorrect functional movement.
Incorporating myofascial self-treatment into your daily self-care regimen can significantly decrease muscular pain while increasing flexibility.
Start applying these simple SMR techniques today so you can start feeling your absolute best and more at home in your own body.
When to Use SMR tools
The natural inflammation that occurs during the tissue-repair process, combined with a lack of movement after an exercise session, could be a cause of muscle adhesions. Exercise-induced muscle damage signals the repair process—this is when new collagen molecules are formed to help repair and strength tissue. If tissue is not moved, the collagen could bind between layers of muscle.
Muscle damage can change both the firing patterns of the motor units responsible for muscle contractions and the sequence in which muscles are recruited and engaged to produce a movement. Using SMR tools can help minimize the risk of the new collagen-forming adhesions between layers and possibly increase the speed of post-exercise recovery.
Increases blood flow
Research has shown that self-myofascial release can increase vascular function. By getting rid of knots and tension in the fascia that may be restricting fluid flow in the area, self-myofascial release techniques helps to keep your muscles and connective tissue well hydrated. That means that you’ll recover and heal faster.
Improves muscular range of motion
Studies have also shown that self-myofascial release can increase range of motion without decreasing muscle force or activation. By breaking up the adhesions in the fascia, your muscles and connective tissue can move more freely and you avoid muscle restrictions when you exercise.
Reduce muscle soreness
With better circulation to your muscles and connective tissues, you’ll experience less muscle soreness.
Maintain normal functional muscular length
Self-myofascial release relieves tension in the myofascia network and helps your muscles return to their normal length, improving muscle function.
Encourages movement of your lymph fluid
A major component of your immune system that helps to fight infection in the body. However, the lymph system relies on movement pressure to move the fluid. Self-myofascial release can encourage the flow of lymph back to the heart.
Ultimately, this means that you’ll move better, recover faster, perform better and have less pain so that you can continue to be active and do what you love.
Remove the waste product
SMR trigger point release post-exercise can help in the aid to remove the waste product and recovery. That’s what’s called lactic acid. Lactic acid is the waste product of exercise, and can make most people feel more fatigued than they should
It also help in pushing and flushing waste metabolites out of a trigger point, which, interrupts a vicious cycle and prevents the trigger point from coming back.
Releasing tight muscles and trigger points
Have benefits for releasing tight muscles and trigger points for People who tend to be seated for most of the day and find it hard to stretch the hamstrings and calf muscles. The position in which we all sit can have damaging effects on both range of motion and flexibility of the entire body. Tightness can occur in the chest area from slouching and poor posture as well as tight hamstrings from being in a horizontal position.
Additionally, using a foam roller for myofascial release during a warm-up may help reduce tension while elevating temperature in muscle and fascia without the use of any exercises that could cause fatigue. During a warm-up, it is important to only use the foam roller for a brief period of time to elevate tissue temperature and reduce tension. Applying pressure from a foam roller for an extended period of time could desensitize the muscle and affect its ability to contract during the workout.
How to use SMR tools from Kinzo
I am a firm believer that in order for any type of therapy to truly be effective, one must first be familiar with what that therapy fundamentally is; understand why it works, and how to apply it.
In order to get the optimal results relies on the sequence. So the best sequence protocol:
1- Passive rolling for 10-30 seconds. This is basically rolling up and down the full length of the muscle.
2- Pause on a trigger point/knot and hold for 10 seconds.
3- Actively move the muscle while on the trigger point for 5-10 repetitions.
4- Passively roll again for about 10 seconds.
5- Active roll 5-10 repetitions. This requires a little explaining. Using the example of the quadriceps muscle, roll up and down the full length of the muscle while you are actively flexing and extending the knee.
* would be to not just roll up or down the muscle, but also change your position so that sometimes the emphasis is on the lateral aspect of the muscle and other times on the medial aspect.
* Don’t just roll back and forth, find the tightest spot and let it sit on the foam roller for several seconds.
* To add pressure, you may put your (R) hand on top of your thigh.
* You also have the option to place your (r) foot on top of your (L) knee then roll your gluteus muscles back and forth
The way on how SMR tools creates length change is based on the principle of autogenic inhibition, which happens when intrinsic sensory receptors—the Golgi tendon organ (GTO) and muscle spindle—identify changes within muscle tissue. The GTO senses tension placed on a muscle, while the spindle identifies length change and the rate of change within a particular muscle. Autogenic inhibition is the response that occurs as a muscle is placed under tension. The GTO senses the tension and sends a signal to the spindles to allow the muscle to lengthen. In the case of foam rolling, the pressure of the foam roller on the muscle increases tension on the muscle fibers, signaling the GTO to allow the muscle spindles and fibers to lengthen. (Note: This is also the basic physiological mechanism for how static stretching creates length change in muscles—an acute tension in the muscle leads to a neurological signal that allows the muscle to lengthen.)
Moreover, SMR causes an increase of internal muscle temperature. Rolling muscle and connective tissue on a foam roller creates friction between the roller and the involved muscle. This elevated heat causes the tissue to become more gel-like, allowing it to be more pliable. Once tissue has greater extensibility, it is easier to lengthen, allowing surrounding joints to achieve a complete ROM free from restrictions.
Also one of the simplest form of self-myofascial release (or SMR) is called ischemic compression. This is where the blood flow is blocked by pressing very hard directly on the trigger point (to an individual’s level of pain tolerance), which then results in a surge of blood flow upon the release of the pressure.” This surge of blood flow helps loosen up the fascia to restore mobility to the soft tissue.
it is not advised to perform SMR on varicose veins or skin lesions/lacerations, eczema, contagious skin conditions, or sunburns. Individuals with chronic conditions such advanced diabetes, osteoporosis, or undergoing chemotherapy should consult their doctor before trying SMR, as it is likely contraindicated Also, Those who have organ failure issues, heart failure and those who have kidney failure problem cannot use foam rollers. Other groups of people who are advised to avoid foam rolling activity are those who have skin conditions or contagious and also those who have bleeding disorders