Thanks to suggestions from my brother - in - law (a functional movement trained specialist), I've found a variety of simple tools that can be used
for self myofascial release.
Foam rollers are often called the «poor man's massage» as they allow people to get the daily benefits
of self myofascial release at home.
This is commonly know
as Self Myofascial Release and is used to increase blood flow and reduce stiffness throughout all the muscles and joints of the body.
The thing
about self myofascial release is, when done incorrectly, not only will you NOT get the full benefit, but you could actually cause more harm than good.
More than one exercise in a category can be added if needed, but the total amount of exercises should not exceed 8 to 12 (not including the foam rolling /
ball self myofascial release).
This is essentially what is happening when an MFR therapist works on the body, or when one
performs Self Myofascial Release (SMFR) with myofascial release tools such as rollers and balls.
What makes the Muscletrac ® performance massage rollers different is the specialized wheel design utilizing the Trac ™ Technology which performs an exclusive two - part action by segmentally penetrating and stretching the muscle and fascia for fast and
effective self myofascial release.
Do's and Don'ts of mobility training &
self myofascial release covering tools to use, frequency of application, pressure, speed, target areas, form, and hydration.
This is why «we will continue to see the rapid expansion of group formats that include self - care protocols
for self myofascial release (SMR), such as foam rolling and therapy balls, core strengthening and dynamic stretching, full recovery days and clear focus on sleep as an integral part of one's fitness regimen,» says Espel.
If an individual has overactive (tight) muscles that are causing some movement compensations then you use static stretching along
with self myofascial release to help correct those compensations and follow up with dynamic movements.
This video shows how to use a foam roller for
self myofascial release and muscle relaxation, and many personal trainers and functional movement specialists may also be able to provide instruction.
Self myofascial release is a way of stretching the fascia yourself, without a therapist to do it for you.
According to National Academy of Sports Medicine (NASM), here are some benefits of
Self Myofascial Release:
The foam roller is a form of
self myofascial release, which essentially means that you are rolling out the knots in your muscles which can become very -LSB-...]
Self myofascial release is a way of stretching the fascia yourself, similar to sports massage.
This Self Myofascial Release bar is good for your whole body: from foot, leg, thigh.
Much attention is paid to using the foam roller and
self myofascial release to remove muscle pain, tightness and spasm and restore full joint range of motion.
You may also hear this referred to as
self myofascial release.
Tags: foam rolling, self massage,
self myofascial release, SMR Posted in how to improve fitness and conditioning, how to improve grip strength, injury rehab recover from injury, muscle building anatomy, strength training to improve athletic performance 2 Comments»
A foam roller is a tool that is used for
self myofascial release.
Self Myofascial Release (SMR) in particular is a type of mobility training that you can do for free, all by yourself.