Self Myofascia Release (SMR) Foam Roll:
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on 3/24/2008
by
fitnessfound | filed in:
Other
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Self Myofascia Release (SMR) Foam Roll:
Self Myofascia Release - Myo refers to muscle, fascia to the tissue that surrounds the muscle fibers. By applying pressure on tender areas along the muscle tissue, the golgi tendon organs help trigger the relaxation of the muscle spindles, helping to dissipate the adhesions, increase blood flow, and enhance overall movement.
The foam roll is a great recovery tool for all training programs.
Correct muscle imbalances
Prevent injuries through improved muscle extensibility
Improves postural alignment & hip mobility
Promote blood circulation
Foam roll at home & increase muscle recovery and regeneration.
Foam Rolling General Guidelines:
Perform before & after workouts (including stretches). Focus on learning the movement.
Stay sensitive to each roll & stop rolling when pain is felt.
Stop & remain on tender area for 20-45 seconds. Rolling will increase tightness and pain.
Keep your navel draw-in when foam rolling. This will keep your body stabilized throughout movement.
Optimize your body muscle recovery ,regeneration and neuromuscular efficiency.
While performing techniques if a adhesion is located, stop rolling and rest on the tender point until pain decreases by 80%.
Foam roll each area for 1-2 minutes.
Pace is slow and controlled.
Hamstrings-SMR:
Place one hamstring on the roll with other leg bent. Support yourself with your hands and keep extended leg and foot off the floor. Roll from knee toward hip while keeping leg extended.
Piriformis/Gluteus Medius- SMR
Begin positioned as shown with foot crossed to opposite knee. Hip bone is to the side. Roll on the side and back of hip area. Increase the stretch by sitting upright and pulling the knee toward the opposite shoulder
Complete SMR Foam Roll Techniques in Maximum Boost Workout© Book.
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posture, foam roll, self myo fascia, muscle recovery, joint health
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