Self-Myfascial Release/Foam Rolling

Self-myofascial released is another stretching technique that focuses on the neural system and fascial system in the body (the fibrous tissue that surrounds and separates muscle tissue). By applying gentle force to an adhesion (knot), the elastic muscle fibers are altered from a bundled position (that causes the adhesion) into a straighter alignment in the direction of the muscle and/or fascia. Gentle pressure (such as rolling on a foam roller) will stimulate the Golgi Tendon Organ and create autogenic inhibition, decreasing muscle spindle excitation and releasing the hypertonicity of the underlying musculature.

It is crucial to note that when a person is using self-myofascial release they must find a tender spot and sustain pressure on that spot for a minimum of 20-30 seconds. This will increase the Golgi Tendon Organ activity and decrease the muscle spindle activity thus relaxing the muscle fibers, allowing them to begin to come back into proper alignment. The length of the hold on a tender area depends on a person’s ability to consciously relax in the midst of intense sensation . It takes at least 5 sessions to recognize a noticeable change.

This technique will help restore the body back to its optimal level of function by resetting the proprioceptive (internal self awareness of where your body is in space) mechanisms of the soft tissue.
Self-myofascial release is suggested prior to physical activity, flexibility training, or other sport specific training sessions, for helping to correct postural distortion patterns and lessen the possibility of injury. Before a competition, activity, or training session, you would only use this technique on the shortened and/or overactive muscle groups, and then follow that by static stretching those same muscle groups. After your training session, activity, or competition, you can then roll out the whole body to bring the muscles back to their pre-activity length. Using this technique will help maintain optimal range of motion and help to shorten recovery time after competitive activities. It is a great addition to a cool-down session, after an activity, to bring the muscle fibers back to their pre-activity length.

How long do you want to move, and move well? Consider learning this valuable skill.

In a yoga setting, those postures that seem out of reach, and make you frown, can become accessable.

I'll be waiting at 'Breathe: A Yoga Studio', Tuesday Evenings, at 7:00 PM