Dr. Tom Stitcher, Associate Professor, Salisbury University Dr. Grady Armstrong, Associate Professor, Salisbury University Mr. Jeffery D. Gold, Teaching Assistant, Salisbury University
SMR is a growing trend It has far reaching benefits The major use in the past has been in the physical therapy setting… Taking a foot hold in the fitness/sport/training setting SMR is being used for both warm-up and cool- down in fitness and sport training…to improve R.O.M. or to promote healing.
Myofascial Release has been referred to as “stretching of the fascia.” You should “stretch” only small areas at a time. Self Myofascial Release has gained in popularity… Foam rollers, massage balls, and many other manufactured or home made items are becoming as common as exercise equipment.
Every organ and muscle in the body is covered by connective tissue called fascia. Muscle consist of individual muscle cells or muscle fibers bundled together by fascia.
When muscle fibers are repeatedly exposed to exercise strain or injury the fascia develops adhesions… Fascia becomes short, tight, dense or knotted. Adhesions often cause decreased blood flow to the muscles and can be painful to the touch.
Myofascial Release: Seeks to unlock the tension in the fascia MR loosens and relaxes muscles by applying gentle, sustained pressure and gentle manipulation. It helps to soften and lengthen the fascia by breaking down the adhesions. It is used to reduce soft-tissue stiffness and aid in post- workout recovery. The more dense the “tool” the more pain you might experience. Progress from a short “roll” to a longer time.
MR traditionally required the assistance of a therapist. We now can perform many of these techniques on our own. Some of “The Tools”: Rollers (all shapes and sizes and density) Balls (a.k.a. pain balls) “The Stick” ETC.
Common Self Myofascial Release exercises… rolling.pdf Mr. Matt Nein, Strength and Conditioning Coach, Salisbury University rolling.pdf Starrett, Kelly w/ Glen Cordoze. Becoming a Supple Leopard. ISBN 13: