Thursday, September 24, 2009

Self-Myofascial Release Techniques or Foam Rolling

Self-Myofacial Release or SMR is simply a self deep tissue massage on a round foam roller. This will work out the knots in your muscles, improving muscles imbalances and reducing injuries.

By performing the SMR techniques on a simple piece of foam, you will improve flexibility, correct muscle imbalance, increasing joint range of motion, develop proper length tension relationship of your muscles throughout your body, and decrease risk of injuries. In a nutshell, you use your own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. And you can perform this program at home as well, maximizing your recovery time.


  • Correct muscle imbalances

  • Reduce risks of injuries

  • Reduce muscle soreness and relieve joint stress

  • Increase joint range of motion

  • Maintain normal functional muscular length


  • Spend 1-2 minutes on each side (can do more)

  • If there is a tender spot stop rolling and hold on that area for 20-45 seconds or until the muscle relaxes.

  • If you continue to roll when pain is present you will activate the muscle spindles casing increased tightness and pain.

  • On a scale of 1-10, 10 being the worst pain you want to stay between a 3 and a 7

  • Maintain proper Draw-In Position to support the to the spine and hip complex

  • Draw-In Position: Simply pull your belly button in and towards your spine. Try to get your belly button all the way to your back hold this while foam rolling in every position.

  • Can perform 1-2 times a day


  • No comments:

    Post a Comment