We all wish we could get a massage everyday, right?
Unfortunately, that just is not feasible for most. So your next best option is Self-myofacial release (SMR). SMR is a soft tissue therapy that can be performed with a foam roller, lacrosse ball, tennis ball, baseball among others.
The reason for SMR is autogenic inhibition. Autogenic inhibition is the process which by neural impulses sense tension are greater than the impulses that cause muscles to contract providing an inhibitory effect to the muscle spindles.
By applying gentle pressure you will be able to break up knots within the muscle and help release unwanted muscle tension.
We all get muscle tightness and soreness regularly. It comes with working out. Taking an extra five to ten minutes a day will make a huge difference. Rolling out is one of the many options that can break up adhesions and help reduce soreness.
Here are some of the benefits from SMR:
- Improved mobility and range of motion
- Breaking up muscle adhesions
- Helps turn off over active muscles
- Improved movement qualities
- Improved tissue quality
There are also reasons not to use SMR:
- Recently injured
- Circulation Problems
- Chronic Pain
I like to use some form of SMR everyday. I like to use it for about five minutes before I start my warm up, prior to my workout. I feel it helps break up any muscle knots prior to my warm up and increases my range of motion for the movements ahead.
Another good time to use it is before falling asleep. SMR will help you relax, turn off any overactive muscles, and reduce any soreness you may have. Taking care of your muscles and tissues is very important in continuing to produce the best results and staying healthy. Getting into a routine of using some form of SMR regularly will help tremendously.
You can create your own SMR routine or you can use my pre warm-up routine. I tend to spend about 20 seconds on each spot and if one spot is more tender, I spend a little extra time.
- Baseball bottom of feet
- Baseball achilles tendons
- Baseball Calves
- Baseball Glutes/Piriformis
- Baseball Front of hips
- Foam Roll Top of hip
- Foam Roll Quads
- Foam Roll IT Bands (Iliotibial Band)
- Foam Roll Adductors
- Foam Roll Upper Back, Traps and Rhomboids
- Foam Roll Lats
Give these suggestions a try and let me know what you think.