BENEFITS 

 

 

Foam Roller

 

 

 

The Foam Roller is a therapeutic tool they can be for promoting and maintaining optimal physical health. Using your own body weight and agility, you roll specific muscle groups against a firm foam roller to mimic a deep, gliding massage. With a foam roller, you can control how much pressure you apply to the tissues that you're working on, and you can locate and focus on areas that are problematic.

I've long been a fan of soft tissue therapies like deep tissue massage and active release technique, and I continue to use and recommend these therapies in many situations. I think of foam rolling as the perfect adjunct to all such therapies. And because you can use a foam roller just about anywhere, you can experience terrific health gains in a relatively short period of time.

 

 

 

Benefits of Foam Rolling

 

  • Improved blood circulation throughout your skin.

  • Muscles, tendons and ligaments.

  • Beneficial in preventing or recovering from injuries.

  • Maintaining and improving mobility.

  • Preparing the body for peak performance.

  • Save money on Physiotherapy/Massage costs.

  • Releasing tight muscles, knots and kinks to reduce soreness and improve mobility.

  • Foam roller can provide users with benefits such as decreased muscle and joint pain.

  • Increased circulation and flexibility.

  • Improved range-of-motion

  • Better balance.

Foot Massage Ball
 

At the end of a good walk, run, or workout, or after a long day at work we all experience tired, sore or achy feet and arches? Being able to prop your feet up and take a break helps, but how often do you take the time to treat your feet with a relaxing foot massage? Its always challenging to find somebody to give you a foot massage, and paying for a foot massage daily would be great, but probably isn’t very practical for the average budget.

 

Troy Prehab supplies you with a relaxing spikey Foot Massage Ball that will take over that every day stress that our feet go through. Our Feet easily get tired and experience pain day-to-day. The Foot Massage Ball is beneficial to both physical and mental health than most people realize. Although professional massages can sometimes be a bit costly, there are plenty of resources available online that can help you learn a thing or two about the different styles of foot massage. It only takes some 10–20 minutes a few times a week, so you and your significant other can reap the tremendous benefits of foot massage without a lot of work.

 

To relieve sore feet, you will need The Foot Massage Ball under the arch of one foot, and gently roll it back and forth from heel to toe for 5 minutes, then roll it again but this time from toe to heel for another 5 minutes

 

 

Benefits of the Foot Massage Ball
 

 

  • Improves circulation.

 

Due to a mostly sedentary lifestyle we have become unaccustomed to using our muscles on a regular basis. The muscles in the feet get hardly any exercise and tight and uncomfortable shoes often impair circulation. A 10–20 minute massage session before going to bed can greatly improve circulation in the lower extremities, which is particularly important for people suffering from diabetes.

 

 

  • Helps prevent foot and ankle injuries.

 

Massaging the feet can help with joint pain and aid recovery after an injury, as well as reduce muscle soreness. However, when massage is combined with foot and ankle strengthening exercises and stretching it can prevent future injuries, as well as speed up recovery of existing injuries. A short session three to five times a week will ensure that you minimize the risk of injury. We all have our moments of clumsiness, but a strengthened and flexible ankle and foot ensures that we can avoid unpleasant injuries.

 

 

  • Reduces the effects of depression and anxiety.

 

Looking at some of the studies that have been done on the effects of reflexology, it seems that this type of foot massage goes beyond simply putting people in a relaxed state for the duration of the massage. Frequent sessions have been shown to significantly reduce anxiety in cancer patients. The techniques can be learned fairly quickly and can serve as an effective way of dealing with depression and anxiety.

 

 

  • Helps with headaches and migraines.

 

A study conducted in Denmark showed that people suffering from headaches and migraines showed great improvement after receiving reflexology treatments. The test subjects stopped taking their medication, and three months after completing their treatments, 65% had reduced symptoms while a small number had been cured. It is believed that those who had reflexology foot massages managed to make additional positive lifestyle changes that may have contributed to their impressive results.

 

 

  • Lowers blood pressure.

 

High blood pressure has become fairly common in modern men and women. It can be caused by a number of things such as stress and an unhealthy diet, but in most cases it has no particular cause and is believed to be a result of environmental factors and genetics. A study conducted on healthcare staff working with elderly people suffering from dementia – a job that is highly stressful and both physically and mentally taxing – showed that a 10-minute foot massage session up to three times a week resulted in improved mood, less anxiety and lower blood pressure.

 

 

  • Helps with flat feet and plantar fasciitis.

 

People with flat feet do not have a normal foot arch due to ligament laxity, which causes the arch to collapse. It can have no major effect on a person, but some people experience foot pain after even mild physical activity due to flat feet. Chronic heel pain can be caused by inflammation or deterioration of the plantar fascia (the connective tissue that supports the arch of the foot). Regular foot exercise coupled with deep massage, where you apply strong pressure on the arch, can help significantly lessen the pain and even cure these conditions.

 

 

  • Helps alleviate symptoms of PMS and menopause.

 

The most common symptoms suffered during PMS include feelings of sadness and unhappiness, irritability, anxiety, tension, insomnia, fatigue, headaches and mood swings. Most of these symptoms can be alleviated with daily foot massages during this period. In the same vein, symptoms of menopause, which are similar to those suffered during PMS with the addition of hot flashes and depression, can be effectively minimized with regular massages.

 

 

  • Reduces effects of edema in pregnant women.

 

Edema, that is, swelling due to fluid retention in the feet and ankles, is very common in pregnant women, mostly in the last trimester. This condition can be combated by massaging the feet on a daily basis, coupled with plenty of rest and the right diet.

 

 

  • Our feet become cramped and tense.

 

From wearing restrictive shoes and walking on hard surfaces. Regular ball rolling releases tension in the muscles and fascia. Since the fascial body is a web of connective tissue, a release in one part can trigger release in the entire web.

 

 

  •  After a long walk.

 

The Foot Massaging exercise can be done any time, and almost anywhere. If you are free to take your shoes off when you sit to work, you can even keep a Foot Massage ball under your desk and do impromptu rolling sessions while sitting down. Do it at the beginning of a longer practice to bring extra awareness to all of your poses.

 

Trigger Point Ball

 

 

Trigger Point Ball Therapy is a method of targeting tight spots in muscle tissue, known as “trigger points,” and alleviating the tension by applying pressure through self massage, also known as “self-myofascial release

 

Pushing on a trigger point can be a bit painful, or you may get some twitching in that muscle, but this is a good sign that you are in the right place. This kind of massage technique is usually not comfortable, but massage therapists and other health professional’s use it because it really helps to relax a stubborn muscle.

 

Using these Trigger point sponge ball helps to relieve tension in the muscles. By doing this, injuries can be kept at bay, circulation and posture can be improved, and recovery time can be shortened. Anyone, regardless of sport, activity level, age and experience can benefit from the use of self-myofascial release provided

 

 

 

Benefits of Trigger Point Ball Massage

 

  • Releases chronic pain

  • Relaxes muscle tension

  • Comparable to a deep tissue massage

  • Heals headache including migraine and cluster headaches

 

Stretching

 

 

The Resistance Bands are an excellent tool to stretch with. What makes the bands so effective is that you can do a number of different styles of stretching. The more elastic and strong you are, the more ability you’ll have to create speed and power. More importantly, in some cases consistent stretching and flexibility work helps to maintain a pain free and healthy body.

 

There are a lot of advantages to stretching with a Resistance Band. The band can be attached or looped around a pole, or even under a massage table, which creates a specific counter point to stretch or pull off of. A looped resistance band can also be attached to different areas of the body, which will allow you to stretch in ways that could not be performed without the band.

 

 

 

Benefits of stretching

 

  • Increased Circulation.

 

 While it is widely debated whether or not stretching prevents injury, it has been proven to increase circulation. Although stretching does not necessarily directly prevent injury from overuse, it does increase the blood flow and supply of nutrients to muscles and cartilage. This reduces muscle soreness after working out. The less sore your muscles are, the less painful it will be to work the same muscles and to exercise in general, and the more comfortable your day-to-day life will be.

 

 

  • Flexibility.

 

 There are four main measures of overall fitness: aerobic, muscular, body composition and flexibility. The main way to increase your flexibility is by stretching.

 As you age, your muscles gradually become shorter and tighter, reducing your overall flexibility. This restriction makes you more susceptible to muscle, tendon and joint injuries. Stretching is primarily responsible for increasing flexibility, and reduces these risks. Increased flexibility also allows you to exercise more easily.

 

 

  • Increased Range of Motion.

 

 Stretching has been shown to effectively increase range of motion in joints. Better range of motion enables you to keep better balance. Better balance means you are less susceptible to falls and the resulting injuries (of particular importance as you age). Increased range of motion also helps to keep you up and moving.

 

 

  • Reduced Stress.

 

 Everyone has stress. Everyone is constantly looking for new methods of relief. Like all types of exercise, flexibility exercises like stretching have powerful stress-busting abilities. Stress causes your muscles to contract, becoming tense. This tension can have negative effects on just about every part of your body. Gentle stretching exercises relax tense muscles associated with stress. Also, since stretching is an exercise, it has the same endorphin-boosting effects, improving your mood and the way you feel in general.

 

 

  • Alleviate Lower Back Pain.

 

Millions of people struggle with chronic lower back pain. Stretching is an excellent way to strengthen the lower back muscles, alleviating soreness and pain. Since many muscles (quadriceps, hamstrings, lower back muscles and hip flexors) contribute to your posture, stretching these muscles has the ability to greatly reduce or eliminate lower back pain.

The truth of whether or not stretching prevents injury can change from one day to the next; depending on what expert you're consulting. However, the fact still remains that stretching has numerous benefits outside of preventing injury. You can live a more comfortable daily life, increase your flexibility and alleviate stress and pain just by doing a few stretches before, after or separate from your workout.

Exercise Band

 

 

The Resistance Band have been used in effective physical therapy and training. They are great tools for providing varied resistance through the full range of motion for both the hip and shoulder complex. The Resistance bands, can be used just about anywhere – on the field, at home while watching TV, in the clinic or the gym, or even while traveling. The Resistance Band has a durable design – the bands stretch up to 3 times their length.

 

 

 

Benefits of Resistant Band
 

 

  • Adaptable for Multiple Fitness Levels.

 

Whether you’re a beginner or an expert, resistance bands are for you. They come in a variety of resistances, including light, medium and heavy, and you can further adjust the intensity of your resistance-band workouts by giving the band more or less slack. You can even use multiple bands at once to increase the challenge.

 

 

  • Used with Familiar Exercises.

 

You can often use familiar strength training moves with resistance bands, which means you don’t need to learn a complicated new routine. For instance, resistance bands can replace the weights you use for biceps curls, or can increase the intensity of your push-ups.

 

 

  • Whole-Body Exercises.

 

Resistance bands can be used for a comprehensive, full-body workout that challenges virtually every major muscle group in your body.

 

 

  • Save on Storage Space.

 

Resistance bands take up virtually no space to store them, which means you can use them at home even if you have very little extra space. When your workout is done, simply stash them in a drawer until your next session.

 

 

  • Excellent for Travelling.

 

Resistance bands are lightweight and easily portable. You can stash them in your suitcase when travelling and use them to get a good workout right in your hotel room.

 

 

  • Add Variety.

 

Your muscles quickly adapt to movements you do often, which is why adding variety to your workouts is key for challenging your muscles. Resistance bands can be alternated with free weights and exercise machines for ongoing variety.

 

 

  • Easy to Use Alone.

 

It’s not a good idea to lift heavy weights without an exercise buddy, but resistance bands can be safely used on your own. They’re ideal for exercising any time, at home or on the road.

 

 

  • Can Be Combined with Other Equipment.

 

Resistance bands are so versatile that you can even use them along with weights, allowing you to get the benefits of two types of exercises at once.

 

 

  • An Effective Workout.

 

Resistance bands are incredibly simple, but they’re also extremely effective at working your muscles. Additionally, resistance-band training can help you boost stamina, flexibility, range of motion and more.