RT Chiro Group

10/09/2025

06/29/2024

Foam rolling is an effective self-massage technique that helps relax muscles and improve circulation.
Here are some ideal times to use a foam roller:

🟢 Warm-Up Before Exercise
Wake up muscles, increase blood flow, and boost performance.

🟢 Post-Exercise Recovery
Reduce muscle soreness, improve circulation, and speed recovery.

🟢Targeted Pain or Discomfort
Relieve specific muscle pain with targeted massage.

🟢 Avoid During Exercise
Using a foam roller during exercise can distract and increase the risk of injury.

Ensure proper use to avoid injuries. If in doubt, consult a healthcare professional.

滾筒按摩是一種有效的自我按摩技術，有助於放鬆肌肉和改善血液循環。
以下是適合使用滾筒的幾個時機：

🟢 運動前熱身
使用滾筒喚醒肌肉，增加血流量，提升運動表現。

🟢 運動後恢復
減少肌肉酸痛和僵硬，促進血液循環，加速恢復。

🟢 特定疼痛或不適時
針對特定肌肉疼痛，進行針對性按摩。

🟢 避免在運動中使用
運動中使用滾筒可能會分散注意力並增加受傷風險。

正確使用滾筒，避免不必要的傷害。如有疑問，建議諮詢專業醫療人員。

06/27/2024

Using foam rollers and massage balls is an effective way to relax fascia.
These tools work based on the following two principles:

Principle 1: Temporary Ischemia

Temporarily blocking blood flow, when pressure is released, blood rushes back into the deprived area.
This process increases local blood circulation, helping to remove metabolic waste and pain substances, and promoting muscle relaxation.

Principle 2: Neural Signal Inhibition

Through deep pressure, foam rollers and massage balls stimulate high-threshold mechanoreceptors.
These receptors send signals to the spinal cord, inhibiting the activity of pain-sensing neurons, thus reducing the sensation of pain and allowing muscles to relax.

Understanding these principles can help you use foam rollers and massage balls more effectively to relax muscles and alleviate tension and discomfort.
If you have any questions or discomfort, it is recommended to consult a healthcare professional.

使用滾筒和按摩球是放鬆肌膜的有效方法。
這些工具的作用基於以下兩個原理：

原理1. 暫時性加壓缺血

暫時阻斷血流，當釋放壓力後，血液會重新流入缺血的部位。
這過程增加了局部血液循環，幫助移除代謝廢物和疼痛物質，促進肌肉放鬆。

原理2. 神經訊號抑制

通過深度按壓，滾筒和按摩球刺激高基式體接受器。
這些接受器會向脊髓發送訊號，抑制疼痛感受神經元的活動，從而減少疼痛感，使肌肉得以放鬆。

理解這些原理，可以更有效地使用滾筒和按摩球來放鬆肌肉，緩解緊張和不適。
如有任何疑問或不適，建議諮詢專業醫療人員。

06/25/2024

When choosing a foam roller, there are several important factors to consider to ensure you select the one that best meets your needs. Here’s a guide based on different usage areas, muscle depth and pain tolerance, and usage purposes to help you make the best choice.

Foam Roller Size - Based on Usage Areas

🔹 Diameter

• About 15 cm: Suitable for most muscle groups and the spine, ideal for single-point or large-area relaxation.
• Less than 11 cm: Suitable for smaller muscle groups, providing targeted relaxation.

🔹 Length

• About 45 cm: Suitable for most muscle groups and the spine, easy to carry, great for on-the-go use.
• About 90 cm: Suitable for large muscle groups and core training, but requires more storage space.

Foam Roller Texture - Based on Muscle Depth and Pain Tolerance

🔹 Smooth: Suitable for superficial muscles, providing a gentle and comfortable massage, great for beginners.
🔹 Ridges or Grid: Suitable for deep muscles, providing moderate pressure, effectively relaxing tight deep tissues.
🔹 Bumps: Suitable for deep muscles, the larger the gap between bumps, the greater the pressure during massage, ideal for those needing deep tissue massage.

Foam Roller Shape - Based on Usage Purposes

🔹 Round

• The most common shape, suitable for relaxing most muscle groups.
• Provides an unstable surface during core training, increasing workout difficulty.

🔹 Half-Round

• Less commonly used, suitable for back-and-forth rolling exercises (such as standing on the roller).

By considering these factors, you can better choose the foam roller that suits you, achieving optimal relaxation and training results. If you have any questions, feel free to consult us!

06/23/2024

Foam rolling is a highly effective self-massage technique,
but there are some important precautions to keep in mind to avoid injury.

🟢 Avoid Rolling the Lower Back
Foam rolling the lower back can put excessive pressure on the spine, leading to injury.
It’s recommended to use the foam roller on the upper back instead, to avoid excessive strain on the spine.

🟢 Avoid Rolling Over Bones and Joints
Foam rollers should be used on muscles, not bones or joints.
Avoid using the foam roller directly on your knees, elbows, spine, etc., as these areas can be overstressed.

🟢 Control the Rolling Speed and Pressure
Roll slowly and evenly, avoiding rapid movements.
Rolling too quickly can cause muscle strain or injury. Control the pressure, avoiding excessive force, especially on tender areas.

🟢 Avoid Rolling Injured Areas
If you have any injuries or inflammation, avoid using the foam roller on these areas.
It may exacerbate pain or prolong recovery time.

🟢 Maintain Proper Posture
Proper posture is crucial when using a foam roller.
Incorrect posture can lead to tension or pain in other areas.

By keeping these precautions in mind, you can safely and effectively use a foam roller for self-massage.
If you have any doubts or discomfort, consult a healthcare professional.

06/20/2024

How to Use a Foam Roller to Relax Tight Muscles

Foam rolling is a simple and effective self-massage technique
that can help you relax tight muscles throughout your body.
Here are three basic foam rolling techniques for your back muscles, quadriceps, and glutes.

🟢 Back Muscle Relaxation

1. Sit on the floor and place the foam roller behind you.
2. Support your body with your hands on the floor, slowly roll the foam roller from your lower back to your upper back.
3. Focus on relaxing your back muscles with each roll, avoiding the lower spine.

🟢 Quadriceps Relaxation

1. Lie face down on the floor with the foam roller under your thighs.
2. Support your upper body with your hands and forearms, slowly roll the foam roller from your hips to your knees.
3. Keep your core engaged and control the speed and pressure of the roll.

🟢 Glute Muscle Relaxation

1. Sit on the foam roller with your legs extended and hands on the floor for support.
2. Shift your weight slightly to one side, slowly roll the foam roller from the top of your glutes to the base of your thighs.
3. Repeat on the other side, focusing on relaxing your glute muscles with each roll.

These foam rolling techniques can help you effectively relax tight muscles,
reduce muscle fatigue and pain, and improve your flexibility and mobility.
If you have any concerns or discomfort, it’s best to consult a healthcare professional.

06/20/2024

當神沒有照著你的計劃去完成你的計劃的時候表示神對你有一個更高的計劃
（子駿牧師）Powerful!

06/14/2024

Want to strengthen your core with planks?
Check out these common mistakes to avoid reducing the effectiveness of your workout!

🫨 Four Common Plank Mistakes

🙅🏻 Looking Up or Down Too Much
Your head should be in line with your spine.
Keep your gaze between your hands, not looking up or down.
Overextending or bending your neck is incorrect.

🙅🏻 Sagging Lower Back
This mistake can lead to injury!
It indicates insufficient abdominal engagement or shifting your weight too far back.
Avoid putting all your weight on your lower back.

🙅🏻 Shifting Weight Too Far Forward
Your weight should be centered to maximize core activation.
If your weight is too far forward, your arms won’t be vertical, your upper back might arch, and your shoulders and arms will take on too much load, reducing core engagement.

🙅🏻 Incorrect Lower Body Engagement
Common mistakes include relaxed legs or outwardly turned feet.
Ensure your glutes are tight and your legs are straight and engaged.

Avoid these common mistakes to make your plank more effective!

想要做棒式訓練（Plank）來強化核心肌群嗎？
來看看大家常犯的錯誤，避免運動效果大打折扣！

🫨 四大常見的棒式錯誤姿勢

🙅🏻 慣性抬頭看前方或過度低頭
正確姿勢應該讓頭部保持在脊椎的延伸線上。
視線應看向兩個手掌中間的地面，而不是抬頭看前方或低頭看地板。
頸椎過度伸直或彎曲都不正確。

🙅🏻 腰背部凹陷下沉
這樣的錯誤可能會造成受傷！
這表示你的腹肌收緊不夠或重心太後。
不要把所有重量壓在腰上。

🙅🏻 重心過度向前壓
重心應該保持在身體中央，這樣可以最大化腹肌的使用。
如果重心太前，手臂與地面不垂直，上背部會拱起，肩關節和手臂過度受力，反而減少了核心的挑戰。

🙅🏻 下半身施力不正確
常見的錯誤是雙腳過度放鬆、沒有用力，或是腳掌外開歪斜。
應該注意臀部是否夾緊，雙腿是否伸直繃緊。

避免這些常見錯誤，讓你的棒式訓練更有效果！

06/12/2024

Maintaining good mobility is crucial for overall health.
Here are some methods to help you enhance your flexibility and mobility:

🟢 Regular Stretching: Perform full-body stretches daily, especially in the morning and before and after exercise. This helps increase joint range of motion and reduce muscle stiffness.🧘‍♀️

🟢 Strength Training: Moderate weight training can improve muscle strength and bone density, supporting and protecting joints to enhance mobility.💪

🟢 Yoga and Pilates: These practices focus on breathing, balance, and flexibility, significantly improving overall body mobility.🧘‍♂️

🟢 Dynamic Warm-ups: Engage in dynamic warm-ups like high knees or side lunges before exercise to increase heart rate, boost blood flow, and prepare your body for more intense activities.🚶‍♂️

🟢 Maintain Good Posture: Whether sitting, standing, or walking, maintaining good posture can reduce stress on muscles and joints, aiding in better mobility.🧍‍♂️

🟢 Massage and Relaxation Techniques: Regular massages or using foam rollers and massage balls can help reduce muscle tension, promote blood circulation, and improve flexibility.💆‍♂️

These methods can help you enhance your body’s mobility.
For specific needs or concerns, consult with a professional healthcare provider or fitness trainer for personalized advice and guidance.

保持良好的身體活動度對健康至關重要。
這裡有幾種方法，可以幫助你增強身體的靈活性和活動度：

🟢 規律伸展：每天進行全身的伸展運動，特別是早晨和運動前後。這有助於增加關節的活動範圍，減少肌肉僵硬。🧘‍♀️

🟢 重量訓練：適度的重量訓練可以增強肌肉力量和骨密度，從而支持和保護關節，提高活動度。💪

🟢 瑜伽和普拉提：這些運動形式專注於呼吸、平衡和柔韌性，能顯著提高身體的靈活性和活動度。🧘‍♂️

🟢 動態熱身：在運動前進行動態熱身，例如高抬腿、側身跨步等，有助於提高心率，增加血流量，準備好身體進行更高強度的活動。🚶‍♂️

🟢 保持良好姿勢：不論坐著、站著或走路，保持良好的姿勢可以減少肌肉和關節的壓力，幫助保持活動度。🧍‍♂️

🟢 按摩和放鬆技術：定期進行按摩，或使用泡沫軸和按摩球放鬆肌肉，可以減少緊張，促進血液循環，提高身體的靈活性。💆‍♂️

這些方法能幫助你增強身體的活動度。
若有任何疑問或特定需求，建議諮詢專業的醫療或健身教練，獲得個人化的建議和指導。

06/10/2024

Maintaining flexibility is key for overall health.
Here are four simple ways to check your body’s mobility:

🟢 Check 1. Legs Straight - Hip Flexibility
Target: With knees fully straight, touch your toes without extra effort or bouncing.🦵

🟢 Check 2. Legs Apart - Hip Flexibility
Target: With knees straight and body steady, spread your legs over 120 degrees.🧍‍♂️

🟢 Check 3. Elbows Together - Shoulder Blade Flexibility
Target: In a kneeling position with pelvis neutral, face forward, elbows together and raised above the nose.🙆‍♂️

🟢 Check 4. Deep Squat - Ankle Flexibility
Target: Hands on hips, feet straight, heels grounded, able to squat fully.🦶

These tests can help you gauge your flexibility.
If you notice limited mobility or pain, it’s wise to consult a healthcare professional for further evaluation.

保持身體的靈活性非常重要。
以下是四個簡單的方法來測試你的身體活動度：

🟢 檢查1. 雙腿伸直 - 髖關節靈活度
目標狀態：膝蓋完全伸直，不需額外用力或彈跳即可用雙手碰到腳尖。🦵

🟢 檢查2. 雙腿分開 - 髖關節靈活度
目標狀態：膝蓋伸直，身體不向後倒，雙腿能打開超過120度。🧍‍♂️

🟢 檢查3. 手肘靠攏 - 肩胛骨靈活度
目標狀態：跪姿且骨盆不前傾，面朝前方，雙肘可靠攏並抬高過鼻子。🙆‍♂️

🟢 檢查4. 深蹲 - 足踝關節靈活度
目標狀態：手放腰上，雙腳不內八，腳跟貼地完成深蹲。🦶

這些測試能幫助你了解自己的靈活度。
如果發現活動受限或有疼痛，建議諮詢專業醫療人員進行進一步的評估。

06/07/2024

As we age, maintaining our health becomes increasingly important, and weight training plays a crucial role in this. Here are a few reasons why weight training is essential as you get older:

❶ Maintaining Muscle Mass: As we age, our muscle mass naturally decreases, a process known as sarcopenia. Weight training helps slow this process, keeping us strong and healthy.💪
❷ Increasing Bone Density: Weight training is vital for bone health. It increases bone density, reducing the risk of osteoporosis and fractures.🦴
❸ Boosting Metabolism: Our metabolism slows down with age. By increasing muscle mass, weight training helps maintain a higher metabolic rate, making it easier to manage weight.⚖️
❹ Improving Balance and Coordination: Weight training can enhance balance and coordination, reducing the risk of falls and helping us move more freely in daily activities.🤸‍♂️
❺ Enhancing Mental Health: Studies show that weight training can reduce symptoms of depression, boost self-confidence, and improve overall mental health.😊

Since everyone’s situation is unique, it’s recommended to consult with a healthcare professional or fitness trainer before starting any new exercise program to ensure a safe and effective workout plan.

隨著年齡的增長，保持身體健康變得越來越重要。而重量訓練在這其中扮演著至關重要的角色。這裡有幾個原因，說明為什麼年紀越大越需要重量訓練：

❶ 維持肌肉質量：隨著年齡的增長，我們的肌肉質量會自然下降，這被稱為肌肉流失。重量訓練可以幫助減緩這一過程，讓我們保持強壯和健康。💪
❷ 提高骨密度：重量訓練對於骨骼健康也至關重要。它能增加骨密度，降低骨質疏鬆和骨折的風險。🦴
❸ 增強代謝：隨著年齡增長，我們的新陳代謝會變慢。通過增加肌肉質量，重量訓練可以幫助我們保持較高的代謝率，從而更容易管理體重。⚖️
❹ 改善平衡和協調：重量訓練還可以增強平衡和協調能力，降低跌倒的風險，讓我們在日常活動中更加自如。🤸‍♂️
❺ 提升心理健康：研究顯示，重量訓練可以減少抑鬱症狀，提高自信心和整體心理健康。😊

每個人的情況不同，開始任何新的鍛煉計劃前，建議先諮詢醫療專業人員或健身教練，以確保安全有效的鍛煉方案。