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Massage tension away with a foam roller

08/12/2012

foam rollerI often recommend the use of a foam roller to my acupuncture and massage patients who suffer from pain associated with tense backs, buttocks, iliotibial bands (ITBs), hamstrings and calves.  I love doing these stretches myself and they are an excellent way to give yourself a little massage for pain relief and injury prevention.  My back and legs appreciate a good stretch and massage after karate training or a long bike ride. Whether you exercise a lot, are very sedentary or somewhere in between, these exercises may help to reduce your muscle tension. Do them daily for best results.

Daily stretching and self massage will enhance the effect of your acupuncture and massage treatments. If you are suffering from strong pain, numbness or tingling make sure to seek treatment from your health professional.

Here are a few videos of how to use your foam roller for common areas of tension:

Thoracic spine and chest stretch

These stretches focus on the du, ren, gall bladder, lung, pericardium and heart acupuncture channels.

Thoracic spine mobilisation

This massage technique focuses on the du and bladder acupuncture channels.

Buttock massage

These massage technique focuses on the bladder and gall bladder acupuncture channels.

ITB massage

This massage technique focuses on the gall bladder acupuncture channel.

Hamstring and calf massage

This massage technique focuses on the bladder acupuncture channel.

For further information on Chinese Medicine contact Dr Sarah George (Acupuncture).  Sarah is a practitioner of acupuncture (AHPRA registered), massage therapy and natural health at her Broadbeach clinic and is the Chinese Medicine Senior Lecturer at the Endeavour College of Natural Health Gold Coast campus.

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4 Comments leave one →
  1. 19/12/2012 1:39 pm

    The “thoracic spine and chest stretch” video helped me a LOT! Thanks for sharing it!

  2. 13/01/2013 3:48 am

    These exercises are fantastic!!

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