Self-Myofascial Release – Techniques and Exercises (Part 3)
SMR stands for Self-Myofascial Release which can be likened to self-massage. Our muscles tighten up from a variety of causes, but the three most common are:
The consequences? Well, the three of these work against natural, functional movement by locking the muscles attached to a joint, or causing heavily worked muscles to stick to the nearby muscles and tissues. This hinders performs, increases discomfort and can lead to injury. If you’ve got tight hamstrings or tight IT bands, for example, this is what’s happening.
Regardless of any training goals, there are some foundational self-care exercises that should be practised daily. They address the most influential regions for proper hip, back and shoulder function. These regions are the largest contributors to full-range functional movement and should never be neglected!
1. Quads Roll
The most important area to address on a daily basis as one of the quad muscles attaches to both the kneecap and the front of the hip. You don’t want your quads to lock up because knee movement would be compromised. All work and no stretch make for dysfunctional muscle compensation which is neither good nor comfortable!
2. Inner Thigh Roll
Again, very important to do on a daily basis if you can. If your knees roll inward when squatting or landing on a jump, it is a sign that your inner thigh muscles (adductors) may be tight, which can lead to excessive wear and tear on your knees, lower back and hips. To compensate, many people become ‘quad dominant’ which causes imbalances that are completely preventable.
3. Lats Roll
A lats roll works down the path of the latissimus dorsi, the muscle that attaches to your upper arm, some of your ribs, most of your spine, and the top of the back side of your hip bone. As you work your side from armpit to hip, you’ll also work lots of other muscles, which will enable your hips and shoulders to move much more freely. If done regularly, you will see fast improvements here.
There are endless problems that can arise when muscles lock up but the good news is that each separate issue is completely preventable.
General guidelines worth following for SMR:
- Spend 1-2 minutes per SMR technique and on each side (if and when applicable)
- When you find a painful spot (a trigger point), hold for 30-45 second
- Keep focusing on any trouble areas every day until it no longer gives you any trouble
- Keep the abs tight as this will keep you stable while rolling
- Breathe slowly at all times to reduce any tense reflexes caused by discomfort
- Complete your SMR exercises 1-2 times per day
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