Self Myofascial Release (SMR)
For more read: http://blog.nasm.org/training-benefits/foam-rolling-applying-the-technique-of-self-myofascial-release/
SMR focuses on the neural and fascial systems in the body that can be negatively influenced by poor posture, repetitive motions, or dysfunctional movements. These mechanically stressful actions are recognized as an injury by the body, initiating a repair process called the Cumulative Injury Cycle. This cycle follows a path of inflammation, muscle spasm, and the development of soft tissue adhesions that can lead to altered neuromuscular control and muscle imbalance. The adhesions reduce the elasticity of the soft tissues and can eventually cause a permanent change in the soft tissue structure, referred to as Davis’ Law. SMR focuses on alleviating these adhesions (also known as “trigger points” or “knots”) to restore optimal muscle motion and function.
- Foam rolling is not appropriate for all clients, including those with congestive heart failure, kidney failure, or any organ failure, bleeding disorders, or contagious skin conditions. If you have medical issues, seek the advice of a medical professional before starting SMR or foam rolling activities.
Slowly roll the targeted area until the most tender spot is found. Hold on that spot while relaxing the targeted area and discomfort is reduce, between 30 seconds and 90 seconds. During the exercises it is important to maintain core stability. Use the drawing-in maneuver (pulling the navel in toward the spine) to maintain stability in the lumbo-pelvic-hip complex. Take the time to experience the exercises and discover how slightly modifying positions or angles can target different areas of the muscle.
Here are some of the top foam roller exercises.
- These are general areas, but we will discuss specific areas and methods for our clients based on their movement assessments.
Check out our products list to see what tools you will need.
Tensor Fascia Latae (TFL)
Note - Avoid rolling out the low back due to dangers of injuring the spine.
What we want is range of motion prior to activity. Joint viscosity, warming of muscles, lengthening, injury prevention, not flexibility, more injury, or diminished power output. This is done prior to cardio, core, or strength training, but after SMR.
For these you can pick up a stick from a hardware store or even use a broom stick. For the band, you can use a pull up band or a stretch strap.
Now we are working on flexibility. We do this only after we've completed all of our strength, core, and cardio work. Do this prior and you risk injury and diminished power. It may feel good because it stretches muscles and makes them relax, but it then makes it dangerous to pursue high intensity work because of stretched relaxed muscles. A common mistake of many who engage in fitness, to static stretch prior to activity.
Assisted Active Isolated Stretches
This is different from normal static stretching. You will need a rope or stretch strap.
The very last thing you do.