Self Myofascial Release (SMR)

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Self Myofascial Release alleviates adhesions (also known as “trigger points” or “knots”) to restore optimal muscle motion and function.

What is a trigger point?

Trigger points are specific “knots” that form in the muscles. They are easy to find because they will be painful when pressure is applied to the area. It should be uncomfortable but not unbearable, and when you’re finished it should feel a lot better. Sometimes I even have a cooling sensation after I work out a very deep knot for a while. Releasing trigger points helps reestablish proper movement patterns and pain free movement.

What causes trigger points?

Our bodies learn to compensate for what we physically do to it everyday. Repetitive movements, Poor posture, Lifestyle factors, too many intense workouts can all hinder our ability to recover. These actions are recognized as an injury by the body, which the body tries to repair it and leads to inflammation, muscle spasm, and the development of soft tissue adhesions that can lead to muscle imbalances. The knots reduce the elasticity of the soft tissues and can eventually cause a permanent change in the soft tissue structure. SMR focuses on alleviating these knots to restore optimal muscle motion and function.

With all that being said, it is very important to constantly apply SMR and work on your mobility daily to prevent injuries from happening. Here are a few techniques:

Calves:

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Place foam roll under mid-calf. Cross left leg over right leg to increase pressure if needed. Slowly role calf area to find the most tender spot. Once identified, hold tender spot for a minimum of 30 seconds until the discomfort is reduced.

Latissimus Doris (Lats):

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LIe on the floor on one side with the arm closest to the floor outstretched and thumb facing upward. Place the foam roll under the arm (armpit region). Slowly move back and forth to find the most tender spot. Once identified, hold tender spot for a minimum of 30 seconds until the discomfort is reduced.

Glutes:

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Sit on top of the foam roll, positioned on the back of the hip. Cross one foot to the opposite knee. Lean into the hip of the crossed leg. Slowly roll on the posterior hip area to find the most tender spot. Hold for a minimum of 30 seconds until discomfort is reduced.

Adductors:

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Lie face down with one thigh flexed and abducted and the foam roll in the groin area, inside the upper thigh. Slowly roll the inner thigh area to find the most tender spot. Once identified, hold tender spot for a minimum of 30 seconds until discomfort is reduced.

Quads:

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Lie face down and place foam roller under thighs. Start at knee and roll your body upward to hip and slowly back down to knee until tender spot is found. Once Identified hold tender spot for a minimum of 30 seconds until discomfort is reduced.

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