Self-Myofascial Release Techniques

A loss of extensibility in soft tissues including muscles, tendon and fascia may lead to restricted range of motion of a joint. Tension builds up within them also induce pain. This self-administered deep tissue massaging techniques enable you to loosen up the tight muscles to avoid reduction in flexibility. By applying pressure with your own body weight and rolling on the round roller, restores normal muscle length-tension relationships and improves function and flexibility.

SMR Glute for CF
SMR for gluteal muscles

Self-Myofascial Release(SMR) techniques is the manipulation of collagenous fibres and muscles for better alignment within the myofascial system by applying a gentle force to adhesions or “knots”. A comprehensive SMR program covering the whole body can ease the joint stiffness that promotes optimum performance.

Benefits of SMFR

  • correct muscle imbalances
  • increase joint range of motion
  • decrease muscle soreness
  • decrease neuromuscular hypertonicity
  • increase neuromuscular efficiency
  • maintain normal functional muscular length
  • relieve joint stress

It is a great self-care tool that can be carried out at home on a daily basis, one to two times, serving as recovery and relaxation by the end of the day or between training days. It can also be part of the warm up before workouts rolling for a few minutes to remove restrictions over a joint before dynamic stretching.

General guidelines:

  • hold each position one to two minutes for a target area.
  • if pain is felt, stop rolling and rest on the “knots” for 20-30 seconds.

For each position, it is essential to maintain proper alignment for spinal support during rolling. The tools used to facilitate SMR is not limited to foam rollers, as simple as using a tennis ball can help you release the tension from workstation. Come to join the Foam rolling and Stretch class and find out how these made a difference to your health.