Preparation
Make clever use of the ball's natural rise in temperature: cold dominates at the start, then the massage gradually takes over.
COLD — Target and stimulate
DURATION: start of the protocol, approximately 2 to 5 min
The ball is at its maximum cold level. The massage is short, mobile, and targeted on the areas that will be the most solicited or considered sensitive: shoulders for a thrower, thighs and calves for a runner, arms and shoulders for someone doing weight training, etc.
Target. Stimulate.
COOL — Mobilize and activate
DURATION: approximately 2 to 6 min
Upon contact with the body, the ball gradually warms up. The massage becomes more dynamic and extensive. You move from the targeted zones to all the muscles and muscle chains that will participate in the effort. Movements are faster and broader to support general activation.
Mobilize. Activate.
TEMPERATE — Prepare for effort
DURATION: approximately 6 to 10 min
The ball is now much less cold. The mechanical action of the massage becomes predominant over the thermal action. The massage can be more sustained, fast, and functional. This final phase ideally accompanies warm-up movements: joint mobilizations, progressive contractions, and gestures close to those that will be performed during the activity.
Activate. Prepare for performance.
Allow for a relaxation time of approximately 5 minutes between each phase.
Wellness and recovery product: it does not replace medical advice.
