Muscle Release

Life is hard on our bodies. Whether you are on your feet all day or sitting at a desk like most, it puts different stresses on our muscles that affect the way we move with our joints and posture. Then if you exercise (like you should) you also are contracting muscles a lot which in turn makes them tighten up as well.  Many of you are familiar with what is referred to as static stretching like pulling the foot back towards the glutes, stretching the quad. Today I want to introduce a stretching technique called self myofascial release. This is typically done with a foam roller (as seen in the picture above.) By applying constant pressure through the foam into the muscle, the connective tissue called fascia is released, allowing the muscle to relax. Think of it like getting a deep tissue massage. If you have ever had one then you know at some times it can be a bit uncomfortable but will leave you feeling very relieved and relaxed. Beside foam rollers which are specifically designed for this purpose, you can use different kinds of sports ball such as a softball or even a pvc pipe depending on your tolerance. Larger muscles like the muscles of the legs and back are more receptive to foam rollers and smaller and/or hard to reach areas can be released with a ball. If using a ball say for instance on the chest muscles, place the ball in the palm of your hand and apply even pressure as you slowly move it around the muscle. Using the foam roller, start first with the calves. They are highly active muscles group. Place the roller under one calf and cross the other leg on type. If you can, place your hands face down on the outside of your hips on the ground and lift your body weight up (upper body workout!) Slowly push your body forward, rolling the foam up to the top of the calf. If you feel a spot that hurts a lot and has a hardness to it, stop and just rest at that point on the foam for about 30 seconds to really get it to loosen up. Remember to keep your core in tight while you roll. Here is a link with some brief instructions on how to roll some other muscle group. Foam Rolling Tips  Remember it is our muscles that hold us up, not bones. So when your muscles are too tight, they are attached to bones and subsequently pull on that bone, throwing out joint alignment and causing other problems. Next time you are at the gym, look to see if they have foam rollers available and give it a try!