By performing Self-Myofascial Releasetechniques on a simple piece of foam, you can improve flexibility, function, performance, and reduce injuries.In a nutshell, you use their own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility.And you can perform this program at home, maximizing your recovery time.
You will need to get a Foam Roller to perform these techniques. They are only about $17.
Search YouTube.com for more Myofascial Release videos.
GENERAL GUIDELINES
Start slowly and learn the movement.
Hold each position 1-2 minutes for each side (when applicable).
If pain is reported, stop rolling and REST on the painful areas for 20-30 seconds.
Continuing to roll when pain is present activates the muscle spindles, causing increased tightness and pain.
Resting 20-30 seconds on painful areas will stimulate the GTO and autogenically inhibit the muscle spindles; reducing muscular tension and pain.
Maintain proper Draw-In Position (draw your belly button in towards your stine and hold it there) which provides stability to the lumbo-pelvic-hip complex during rolling.
Perform SMFR Program 1-2 x daily.
TECHNIQUES
Adductor - SMR
Extend the thigh and place foam roll in the groin region with body prone on the floor.Be cautious when rolling near the adductor complex origins at the pelvis. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
Erector Spinae - SMR
Ensure that the you DO NOT have ANY lower back pain or orthopedic conditions in your spine ... if so avoid this release. Position yourself on the foam roller at the level of approx. T-2. Once you are positioned correctly, roll slightly to one side (so that you are on the muscle that runs parallel to your spine and not the spine itself) and hold. Slowly, the roll the foam roller down the side of your spine towards your pelvis, feeling for an area of increased tension. Once found, hold on this area for 30 sec - 1 min or until the muscle has relaxed about 50% (avoid rolling over this trigger point area).Once released, roll to another spot and hold.
Gastroc/Soleus - SMR
Place foam roll under mid belly of lower leg.Cross left leg over right leg to increase pressure (optional). Slowly roll calve area to find the most tender area.If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
Hamstring - SMR
Place hamstrings on the roll with hips unsupported.Feet are crossed to increase leverage.Roll from knee toward posterior hip while keeping quadriceps tightened. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
IT Band - SMR
Position yourself on your side lying on foam roll.Bottom leg is raised slightly off floor.Maintain head in “neutral” with ears aligned with shoulders.This will be extremely painful for many, and should be done in moderation.
Roll just below hip joint down the lateral thigh to the knee. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
Latissimus Dorsi - SMR
Position yourself on your side with arm outstretched and foam roll placed in axillary area.Thumb is pointed up to pre-stretch the latissumus dorsi muscle.Slowly move back and forth to find the most tender area. Once identified, hold tender spot until the discomfort is reduced by at least 75%.Repeat directions on opposite side.
Peroneals - SMR
Releases muscle tension in the lower extremity, allowing the muscle to be returned to its correct muscle-length tension with corrective stretching. This is an ideal form of muscle tension release for anyone who has eversion of the feet (flattened feet.) Position yourself on your side with elbow under the shoulder, opposing hand placed in front of the body and opposite leg bent forward to help stabilize. Position the roller on the peroneals (lateral gastroc/soleus region). Raise the hips upwards increasing the pressure on the lower calf. Roll in either direction until a “tender point” is found, hold on that point until you feel the tenderness release by approx 75%. Muscles are 3 dimensional, so don’t just roll in the same plane-up & down. You are allowed to move across the peroneal also.Don’t continually roll back and forth quickly, this will antagonize the muscle and have the opposite effect we are looking for. Stop on the tender point until tenderness eases.
Piriformis - SMR
Begin positioned as shown with foot crossed to opposite knee.Roll on the posterior hip area.Increase the stretch by pulling the knee toward the opposite shoulder. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
Quadriceps - SMR
Body is positioned prone with quadriceps on foam roll.It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations.Roll from pelvic bone to knee, emphasizing the lateral thigh. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
Rhomboids - SMR
This serves as a great thoracic mobility technique as well. Cross arms to the opposite shoulder to clear the shoulder blades across the thoracic wall.While maintaining abdominal Draw-In position, raise hips until unsupported.Also stabilize the head in “neutral.”Roll mid-back area on the foam. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
Sternocleidomastoid - SMR
Great exercise for releasing tightness/tension of the neck musclulature.Standing beside a wall place roller against the wall and gently position the side of your neck against it. Tilt the roller on a slight angle with the front being lower than the back. Activate the core/glutes by drawing in the navel and squeezing your glutes. Also keep the scapulae retracted. Apply a small amount of pressure to the roller in the sternocleidomastoid area, gently move it around/up & down that area until a tender point is located. Stop on the tender point, once it has eased by approx. 75% move on.
Tensor Fascia Latae - SMR
Body is positioned prone with quadriceps on foam roll.Foam roll is placed just lateral to the anterior pelvic bone (ASIS). It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.
