Self-Myofascial Release: a different kind of flexiblity training

Posted by bodybuilder

Posted: June 30, 2008 - 1:08 pm

Usually when I show my new clients the hard foam roll I want them to roll all over like they are human dough, they just kind of stare at me skeptically like I just told that jumping off of the roof is part of our workout. I then launch into my speech about the unique benefits of corrective flexibility.

Self-myofascial release for the IT band

Self-Myofascial release with the foam roll is essentially like giving yourself a massage with a large rolling pin (hard foam roll). Not quite as relaxing though, as you are inflicting the pain instead of someone else doing it for you and there are no massage oils included.

The purpose of foam rolling the muscles is to find a point of tension and put pressure on it until it relaxes. For example, when someone is rubbing your shoulders and they find a "knot" in the tissue- they begin to rub this area in an effort to work this knot out of your muscle tissue. After a few minutes this area releases tension and the knot dimishes.

Low back foam rollin'

The foam roll can be used all over the body. The lumbar area of the low back is a particularly painful area for everyone. If you are active, your low back takes a lot of stress and if you sit at a desk all day- you will probably have excessive tension built up in this area as well. The IT band along the quads is generally a sensitive area as are the Lats (along the side of the back, under the armpits). Most people slouch during the day and this can cause the shoulders to slump forward and cause tightness to build up over time in the Latisimus Dorsi of the back.

The calves, hamstrings, upper back and even the neck can be foam rolled. There are several different sizes to hit those hard to reach areas:

Long Foam Rolls

Short foam rolls: (Black) Hard Foam Roll (White) Firm

I include a combination of self-myofascial release movements and static stretching in my client's workouts as I feel it is important to incorporate a diverse amount of activities to prepare the body for the workout or as a cool down afterwards.

The foam roll takes some getting used to, but once you become comfortable and learn some patience with it you will look forward to foam rolling all day long. The foam rolls can be found at Skinny Raven as well as United Physical Therapy (both in Anchorage). I recommend them for everyone and they make great Christmas presents!

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