What is Self Myofascial Release (SMR)?
SMR, commonly referred to as foam rolling, is a soft tissue therapy for releasing tension in fascia that restricts movement in our bodies.
Benefits of SMR!
Stretch It Out- stimulate the muscles to get a deeper and more effective stretch
Alignment- keep joints upright and aligned to properly handle the stresses of gravity
Detox- keeping fascia loose increases flushing and 'cleaning' in the body.
Reduce Soreness- speed up muscle recovery in between workouts by rolling out to pump nutrition into the muscle and moving waste products out
Injury Prevention- keeping your joints in alignment will protect your ankles, knees, hips, back, and shoulders
Stay Loose- Improve adaptability so your body is capable of responding to the demands of your lifestyle. Willow trees bend with the wind, but the stiffest trees are the most easily cracked.
Fascia
Fascia is a sheet of fibrous tissue that envelops the body beneath the skin; it also encloses muscles and groups of muscles and separates their several layers or groups. This fibrous tissue throughout the body gives the muscles their shape, connects muscles to other muscle and bone, and generally holds everything in place on your skeleton.
How does SMR Work?
Different techniques like point release and shearing are used to stimulate small receptors in the body that help muscle tissue relax and lengthen. Longer muscles with less tension allow your body to have a wider range of motion and increased mobility.
SMR Techniques
Compression/ Point Release
What: Corrective
How: Oscillate slowly on a spot
When: Morning, evening, post-workout, post-travel, during lunch break
Time: 10 breathe cycles (2mins)
Flushing
What: Repair and recovery
How: Lengthwise along a muscle
When: Pre and post workout or physical activity, when feeling stiff
Time: 20 movements
Shearing
What: Corrective
How: Press and pull or twist tissue
When: Supplement physical therapy, pre workout or physical activity
Time: 10 breathe cycles (2 minutes)
Source: RadRoller.com
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