Self Myofascial Release
Self Myofascial Release (SMFR), also known as foam rolling, is a technique that is gaining popularity every day. It has become very popular among athletes and serious fitness enthusiasts.
How Self Myofascial Release Works
Here is a basic breakdown of self myofascial release and how it benefits the body
In order to understand Self Myofascial Release you first have to learn what fascia is and why it needs to be massaged.
Fascia is a dense connective tissue that surrounds muscle, bones and joints which provides support and protection to the body.
Occuring along the fascia are trigger points. Trigger points are areas that are extremely sensitive to palpation and feel like tough, dense knots along the muscle. Some research has theorized that trigger points can cause injuries over time because they are believed to break up the normal structure and operation of the fascia. What once was a uninterrupted fascia, now has knots and scar tissue disrupting the pathways.
Self Myofascial Release is designed to break up those knots and return the fascia to its proper state.
Guidelines for performing Self Myofascial Release
Here are general guidelines for Self Myofascial Release which will help you perform it safely and effectively
You should spend at least 1-2 minutes on each Myofascial Release technique, on each side of the body.
While trying to locate a trigger point by foam rolling it is important to roll slowly and controlled. If you roll too fast you will roll over trigger points without properly noticing them.
When foam rolling, and a trigger point is found, hold that position for a minimum of 30 seconds. This is enough time for the golgi tendon organs to signal the release of the trigger point. If 30 seconds, does not seem long enough, put pressure on the spot until the pain has decreased by, what feels like, 75%.
Self Myofascial Release can be painful, depending on your tolerance, so always remember to control your breathing. Controlled breathing will help you relax into the release technique.
Perform Self Myofascial Release 1 or 2 times a day. If you are working out, perform the release techniques prior to your workout.
While trying to locate a trigger point by foam rolling it is important to roll slowly and controlled. If you roll too fast you will roll over trigger points without properly noticing them.
When foam rolling, and a trigger point is found, hold that position for a minimum of 30 seconds. This is enough time for the golgi tendon organs to signal the release of the trigger point. If 30 seconds, does not seem long enough, put pressure on the spot until the pain has decreased by, what feels like, 75%.
Self Myofascial Release can be painful, depending on your tolerance, so always remember to control your breathing. Controlled breathing will help you relax into the release technique.
Perform Self Myofascial Release 1 or 2 times a day. If you are working out, perform the release techniques prior to your workout.
Adductor Self Myofascial Release Technique
Here are the guidelines for properly performing the Adductor Self Myofascial Release
Adductor Self Myofascial Release Technique Video Demonstration
A video demonstration on the proper technique for Adductor Myofascial Release
Thigh, Adductors myofascial release: BodySpex fitness w/ Jai
Trainer Jai demonstrates proper self myofascial release technique to massage and stretch the inner thigh muscles or adductors using a bio-foam roller.
Runtime: 1:44
6224 views
2 Comments:
Quadriceps Self Myofascial Release Technique
Here are the guidelines for performing the Quadriceps Self Myofascial Release Technique
Once again, your body will be face down and this time the foam roll will be placed on your quadriceps.
Start the foam roll high on the quadriceps and roll down towards the knee.
Once a trigger point is located on the quadriceps, hold for 30 seconds or until the pain decreases by 75%.
Side note: During this release technique keep the core tight. A lack of core strength will place pressure on your lower back, which you want to avoid.
Start the foam roll high on the quadriceps and roll down towards the knee.
Once a trigger point is located on the quadriceps, hold for 30 seconds or until the pain decreases by 75%.
Side note: During this release technique keep the core tight. A lack of core strength will place pressure on your lower back, which you want to avoid.
Quadriceps Self Myofascial Release Technique Video Demonstration
A video demonstration on the proper technique for Quadriceps Myofascial Release
Quad, thigh myofascial release: BodySpex fitness with Jai
Jai shows you proper self myofascial release technique to stretch and massage your quads or thighs using a bio-foam roller.
Runtime: 2:27
2363 views
1 Comments:
Hamstrings Self Myofascial Release Technique
Here are the guidelines for properly performing the Hamstring Myofascial Release
Sit down on the floor and place the foam roll underneath your hamstrings, closer to the back of the knee.
Place your hands beside your hips and push up, elevating your body from the floor. This places the pressure on the hamstrings.
Then begin to roll from the knee towards the glutes.
If a trigger point is located, put pressure on the spot for 30 seconds or until pain is decreased by 75%.
Place your hands beside your hips and push up, elevating your body from the floor. This places the pressure on the hamstrings.
Then begin to roll from the knee towards the glutes.
If a trigger point is located, put pressure on the spot for 30 seconds or until pain is decreased by 75%.
Hamstrings Self Myofascial Release Technique Video Demonstration
A video demonstration on the proper technique for Hamstring Self Myofascial Release
Hamstring myofascial release: BodySpex fitness with Jai
Trainer Jai shows you proper self myofascial technique to stretch and massage your hamstrings using a bio-foam roller.
Runtime: 1:50
7711 views
5 Comments:
Iliotibial Band Self Myofascial Release Technique
Here are the guidelines for performing proper IT Band Self Myofascial Release
Position your body so you are on your side.
Place the foam roll on the outside of the thigh.
The top leg should be crossed over the bottom leg and plant the foot firmly on the ground.
Start the foam roll up by the hip and slowly roll toward the knee.
This is probably the most painful myofascial release technique, so perform carefully.
When a trigger point is located, hold the position for 30 seconds or until pain decreases by 75%.
Repeat on other leg.
Place the foam roll on the outside of the thigh.
The top leg should be crossed over the bottom leg and plant the foot firmly on the ground.
Start the foam roll up by the hip and slowly roll toward the knee.
This is probably the most painful myofascial release technique, so perform carefully.
When a trigger point is located, hold the position for 30 seconds or until pain decreases by 75%.
Repeat on other leg.
Iliotibial Band Self Myofascial Release Technique Video Demonstration
A video demonstration on the proper technique for performing IT Band Self Myofascial Release
Thigh, IT Band myofascial release: BodySpex fitness with Jai
Jai demonstrates proper self myofascial release technique to stretch and massage the thigh IT Band muscle using a bio-foam roller.
Runtime: 2:27
14275 views
9 Comments:
Calf Self Myofascial Release Technique
Here are the guidelines for properly performing the Calf Self Myofascial Release Technique
Seat yourself on the ground and place the foam roll underneath the calves, closer to the ankle.
Cross one leg over the other which will add the proper pressure to the calf.
Place your hands by your hips and press your body upward. Elevating the body will add pressure to the trigger point, but elevating the body is not necessary.
Roll slowly up the calf until a trigger point is located.
Hold the trigger point for 30 seconds or until the pain has decreased by 75%.
Repeat on other leg.
Cross one leg over the other which will add the proper pressure to the calf.
Place your hands by your hips and press your body upward. Elevating the body will add pressure to the trigger point, but elevating the body is not necessary.
Roll slowly up the calf until a trigger point is located.
Hold the trigger point for 30 seconds or until the pain has decreased by 75%.
Repeat on other leg.
Calf Self Myofascial Release Technique Video Demonstration
A video demonstration on the proper technique the calf myofascial release
Calf myofascial release stretch: BodySpex fitness with Jai
Trainer Jai shows you proper self myofascial release technique to massage and stretch your calf muscles using a bio-foam roller.
Runtime: 1:39
5382 views
3 Comments:
Bio-Foam Roller
The Bio-Foam Roller is the perfect roller for Self Myofascial Release
In order to perform Self Myofascial Release you will need a foam roll. The Bio-Foam Roller is perfect for the job and will allow you to get the most out of your Myofascial Release.
Bio-Foam Rollers -6 Round, 1' Long"
Amazon Price: $9.95 (as of 07/09/2009) 
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Foam Roll Techniques DVD
A simple foam roll routine on DVD
If you work with clients, or athletes, this DVD is a must. The Foam Roll Techniques DVD outlines a simple foam roll routine that properly demonstrates myofascial release.
Foam Roll Techniques DVD
Amazon Price: $24.95 (as of 07/09/2009)
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The Myofascial Release Manual
An excellent reference manual on Myofascial Release
The Myofascial Release Manual is a great reference for any trainer or therapist. There are over 350 photographs that properly demonstrate and teach Self Myofascial Release while also exploring the theories behind it.
The Myofascial Release Manual
Amazon Price: $82.10 (as of 07/09/2009)
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Let Me Know What You Think
If you have performed Self Myofascial Release let me know your own experiences and how it has benefited your body and life
Lensmaster
chelsea wrote
WOW, I didn't realize there was so much to Myofascial Release, i am going to a massage college in the fall, and I have my work cut out for me. But I am glad I am learning this know and have a little head start on all this muscles, plus how they work and what they are. Who ever made this webpage thenk u so much!!!!
Posted June 01, 2008
jasmineann wrote
Wonderful lens and Very interesting information. 5 stars and adding to my faves. Thank you
Posted January 27, 2008
flaminglacer wrote
This is a truly excellent lens - I wish I had more than five stars and an Angel Blessing to give.
Posted July 22, 2007
Articles I have written on Self Myofascial Release
Here are some articles that I have written on different aspects of Self Myofascial Release
- Benefits of Self Myofascial Release
- A link to a small article that I wrote about the benefits of Self Myofascial Release.
- Learn about Myofascial Release
- A very basic article on how to get started with Self Myofascial Release
- Self Myofascial Release
- An article that talks about the benefits of self myofascial release, and also talks a little about why fascia can become traumatized.
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