MYO-Fascial Release

In this edition, I would like to share the benefits of a myo-fascial release technique you can do yourself.  Sometimes it is called ‘body rolling’.

There are different pieces of equipment you can use for this technique, such as; foam roller, tennis ball, spiky ball, body-rolling ball, even a golf ball!We have a class online demonstrating a sequence for myo-fascial release using a foam roller and a tennis ball which I would recommend to watch for guidance and specific cues for specific muscle groups here.

To sum this up in a nutshell.  You’ll be able to move more freely in your joints, which takes pressure off the entire body.  Your circulation to the muscles improves.  You recover faster from muscle soreness after exercise.  Sometimes if your flexible it can be better than trying to ‘stretch it out’ which is sometimes fruitless.
But if you want the ‘ins and outs’ in details here it is;

Benefits include;

• corrects muscle imbalances – opposing muscles give each other the right tension and extension for optimal movement
• improves joint range of movement – when connective tissue is relaxed and in its normal functioning capacity you will notice more movement at each joint of the body which enhances flexibility
• Relieves muscle soreness and joint stress – finds knots (trigger points) and releases the tight hold from muscle spasm or overuse of a particular muscle which in turn puts more stress on the skeletal system at the joints
• Decreases neuromuscular hypertonicity – the neural activity that innervates a muscle is reduced which decreases muscle tension
• Increases extensibility of musculotendinous junction – increases flexibility where the muscle attaches to a bone across the joint
• Improves neuromuscular efficiency – improves the nerve response in the muscle to protect the body and to extend the limits of your sports performance
• Maintains normal functional muscular length – sometimes our body is abnormally restricted due to constant use of a particular muscle. Body rolling can help to bring the muscles back in to balance and restore a persons’ natural mobility

Have you got time for a story?

The first time I used a foam roller, I thought, “What kind of torture is this?”  It was ssooo painful when I rolled on my thighs, and as I was rolling someone mentioned sometimes people use PVC pipes!!! OUCH!

I had read about the benefits and it seemed to be something I needed to explore.  I had had a sore lower back and tight ITB (down the outside of my thigh muscle) and as flexible as I was, I couldn’t seem to ‘stretch it out’

Boy, did I know about it when I started.  It felt like a deep tissue massage, but self- inflicted! As I do, I wasn’t going to let that foam roller beat me, so I started using it three times a week, but I started more gently the second time.  I put less pressure on the roller, I didn’t roll as quickly.  I even stopped to breathe slowly as I rested my muscle on the foam roller or on the ball.

After the first week, I had great results.  I could move more freely and it had reduced the tightness I was feeling in my back.  I could have easily given up after that first session, but would have clearly missed out on the results.
The moral of the story is; don’t give up after the first session, it will get easier, but please follow the instructions on my video