Transcript Self Myofascial release

SELF MYOFASCIAL RELEASE
Dr. Tom Stitcher, Associate Professor, Salisbury University
Dr. Grady Armstrong, Associate Professor, Salisbury University
Mr. Jeffery D. Gold, Teaching Assistant, Salisbury University
SELF MYOFASCIAL RELEASE
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 cooldown in fitness and sport training…to improve
R.O.M. or to promote healing.
SMR
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.
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MUSCLES & FASCIA
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.
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ADHESIONS
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.
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MR
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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 postworkout recovery.
The more dense the “tool” the more pain you might
experience. Progress from a short “roll” to a longer
time.
MR CONTINUED – TOOLS IN TOOL BOX
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.
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REFERENCES
Common Self Myofascial Release exercises…
 www.salisbury.edu/campusrec/strength/foam_
rolling.pdf Mr. Matt Nein, Strength and
Conditioning Coach, Salisbury University
 Starrett, Kelly w/ Glen Cordoze. Becoming a
Supple Leopard. ISBN 13:976-1-936608-58-4
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