Self Myofascial Release

[-KJ-]

I posted this in this section as this is where I spend most my time…

Self Myofascial Release - What is it?

What is self-myofascial release?

Self-myofascial release is a proven method of improving the flexibility and mobility of tight muscles and restricted joints. Self-myofascial release is based on two principles:

1. The breaking up of fascia (the soft-tissue component of all connective tissue in the body); and
2. The manipulation of certain neuromuscular receptors to release muscle tightness.

Fascia is located between the skin and the underlying structure of muscle and bone, it is a seamless web of soft connective tissue that covers and connects the muscles, organs and skeletal structure in our body. Muscle and fascia together make up the myofascial system. When there is injury, stress, inflammation, trauma or poor posture there can be restrictions in a person’s fascia which, left untreated, often leads to chronic muscle pain. Importantly, if one muscle group is not functioning efficiently, other muscle groups must compensate, leading to tissue overload, fatigue, and even faulty movement patterns. Since fascia is connected in a spiderweb-like manner, myofascial stretching in one area of the body can have a profound effect on the functioning of the body as a whole.

Self massaging techniques, specifically self-myofascial release, reduce injury and improve flexibility, core strength, muscle function and performance, recovery time and posture. Self-myofascial release refers to the stretching of the fascia described above and the releasing of the tension that accumulates between fascia, muscle and bone. The goal of self-myofascial release is to eliminate pain, increase range of motion and balance the body. During self-myofascial release, the fascia is manipulated, directly or indirectly, allowing the connective tissue fibers to reorganize themselves into a more flexible and functional fashion.

Benefits of Self-Myofascial Release

• Decreases muscle soreness and relieves joint stress
• Reduces inflammation
• Corrects muscle imbalances
• Helps in maintaining normal functional muscular length
• Improves balance and body awareness
• Restructures and realigns your skeletal system
• Is efficient, affordable and proven to be body beneficial

One of the most common ways to do so is with a foam roller.
This is a link for the techniques used: http://www.myweightlifting.com/self-...l-release.html
This should be performed 3-5 times a week. Each session 10-15 minutes.

I have done this for two weeks now. I already feel more flexible and have a better ROM.

Has anyone else done this or what is your input.

Thanks.

[Times Roman]

Learn something new all the time. never knew "stretching" was a science now. Probably have the technique and data already in place, so that makes me "old school"

[-KJ-]

It is amazing the progress ive made (with my flexibility) doing this at home and stretching when im at the gym. And i dont be sore for as long after a workout.

I do 2-3 fullbody sessions of it a week and then a two-three minute session on whatever I am working out only if I feel tight.

[tall76]

Yes this works wonders with my own body as well as with older clients I have with poor posture/ flexibility issues. It's important to progress with what u are using- Start with foam roller then onto a 5" PVC pipe. Some rollers have the PVC inside u can take out and use it. When it hurts, ur in the right place!!

[-KJ-]

ATM I have a foam roller and i also use a tennis ball ... I just wanted to see who else was into this and who has found it beneficial!!

[FireGuy]

It's often referred to as "Rolfing" and it hurts like a MFer if you do it correctly.

[tall76]

ATM I have a foam roller and i also use a tennis ball ... I just wanted to see who else was into this and who has found it beneficial!!

Nice- progress from foam roller to the PVC eventually and the tennis ball to a lacrosse ball

[-KJ-]

It's often referred to as "Rolfing" and it hurts like a MFer if you do it correctly.

g

Yes it is painful. My weakest parts are calves and hamstrings.
Glutes not so bad.
Never heard of that term FG!

have you tried this much? Do you find it beneficial?