What:
Self myofascial release (SMR) an interactive soft tissue release technique. A foam roller is simply a cylindrical piece of extruded hard-celled foam. Think swimming pool noodles, but a little more dense and larger in diameter. They usually come in one-foot or three-foot lengths. Using a foam roller can provide similar benefits as deep-tissue massage. By increasing flexibility and decreasing muscle tension, it can help prevent injury and improve performance.
How:
1. Start by searching the tissues for tenderness.Place your body on the roller and slowly roll up and down (for about 10-15 seconds) along the muscle group you are targeting. If you find a particularly tight area, pause on that spot. Putting pressure on a tight area can help release the tissue. If tenderness is identified, hold foam roll on the "hot-spot" until the discomfort subsides by 70%. Repeat by coming back to area 3-5 times or until tenderness has subsided.
2. If tenderness is too much to handle simply add another foam roll dispersing body weight over a greater surface.
3. If no tenderness is identified while SLOW rolling, continue in a smooth rhythmical manner.
4. Maintain a tight stomach by pulling the belly button back towards the spine.
5. Do not perform under the following conditions:
Feelings of nausea
Dizziness
Pain
Acute rheumatoid arthritis
Painful varicose veins
6. You can perform SMR massage 1-2 x daily
When: Foam rolling prior to a workout can help decrease muscle density and promote a better warmup. Rolling after a workout may help muscles recover from strenuous exercise.
Best places to use a foam roller on:
Gluteal Muscles, Piriformis
Illotibial Band
Quadriceps
Hamstrings
Calves
