Self-Myofascial Rolling (SMR)
When we perform repetitive motions, use poor posture, or exercise with imperfect form or perform any dysfunctional movement the body recognizes this as an injury and enters the repairing process called the Cumulative Injury Cycle. First inflammation is triggered, followed by muscle spasms creating muscle adhesions also known as trigger points or knots. These knots lead to muscular imbalances, pain, and altered neuromuscular control.... altering motion, increasing risk of performing more dysfunctional movements, and thus further aggravating the situation.
The neuro-receptors, Golgi Tendon Organs (GTO) and Muscle Spindles are responsible for relaxing (GTO function) or increasing muscle tension (Muscle Spindle). In the way of knots the muscle spindles are activating. However, through placing pressure on the trigger points with foam rollers we activate the GTO (relaxing) and inhibit the activity of the Muscle Spindle. Once you find a trigger point during the roll, stop and hold pressure on the trigger point for 30-90 seconds.
You may have seen various designs and firmnesses. What is important to keep in mind is that the firmer the roller the deeper into the tissue it will go. If you have a trigger point or hot spot that is near the surface you'll likely want to begin with a softer roller and as it begins to calm down you may consider using a firmer roller. For more detail download the file below.
The neuro-receptors, Golgi Tendon Organs (GTO) and Muscle Spindles are responsible for relaxing (GTO function) or increasing muscle tension (Muscle Spindle). In the way of knots the muscle spindles are activating. However, through placing pressure on the trigger points with foam rollers we activate the GTO (relaxing) and inhibit the activity of the Muscle Spindle. Once you find a trigger point during the roll, stop and hold pressure on the trigger point for 30-90 seconds.
You may have seen various designs and firmnesses. What is important to keep in mind is that the firmer the roller the deeper into the tissue it will go. If you have a trigger point or hot spot that is near the surface you'll likely want to begin with a softer roller and as it begins to calm down you may consider using a firmer roller. For more detail download the file below.
| foamrollee0.jpeg |
done for you foam rolling
*Once payment is made, you can login to the website and either print your workout, or you can download the app and run the workout directly from the app. (an email to download the app will appear almost immediately after payment)
starter foam rolling workout:
This workout included in the app covers general foam rolling which has been shown to be beneficial for flexibility and muscle recovery. This package includes a general foam rolling regimen for the whole body. It includes a rolling technique for the upper/lower back, quadriceps (front of leg), hamstrings (back of leg), glutes, lats, inside of leg, and front/back of lower leg. Click the button to purchase this done for you workout for $2.
If you are a Fitness Support Level 1 client ($10/mo), there is no charge. If you like to sign up for Fitness Support Lvl 1 Click HERE, you can cancel anytime.
If you are a Fitness Support Level 1 client ($10/mo), there is no charge. If you like to sign up for Fitness Support Lvl 1 Click HERE, you can cancel anytime.
You can print off your workout or view the videos embedded in the app. Here is a sample video of foam rolling below: