Self Myofascial Release: the easiest way to loosen up your bod
Got aches and pains? Keep your body happy with the simple art of self myofascial release! Foam rolling, body rolling, that weird tube-thing at your gym … all these implements are about self myofascial release: aka, giving yourself a massage! It’s free and easy, so there’s absolutely no excuse for not reaping the benefits—which are many.
Benefits of Self Myofascial Release
- Alleviate aches and pains (from everyday to intense)
- Improve blood flow
- Increase flexibility
- Increase mobility
- Eliminate restrictions to normal soft-tissue extensibility
- Warm up the muscle before exercise
- Maximize recovery time
Fascia is the soft connective tissue that provides support for most structures within the human body, including muscle. Soft tissue can become restricted due to overuse, trauma, or inactivity, often resulting in pain, muscle tension, and diminished blood flow. Whether you’re active or not, you need myofascial release—because of your activity level!
How to Perform Self Myofascial Release
Foam Roller
Regardless of the size of the foam roller, you basically use your own body weight to roll around on the foam roller, massaging your body.
Roll up and down for 1-2 minutes per part (ie calves, hamstrings, glutes) per side.
If you find a sensitive or painful spot, stop rolling and rest on the area for 30-45 seconds.
Lacrosse Ball
Place a ball under your muscle, breathe deeply, and roll back and forth or up and down. For legs and lower back, lie on the ground. For shoulders, arms, and upper back, you can lean against the ball against the wall.
More intense than the foam roller, you can perform this on your entire body or just on painful areas. Like the foam roller, you can simply rest on a particularly painful spot to help break up tension. You can use another type of ball, but lacrosse balls have an excellent density for this.
Take just a few minutes to try self myofascial release today—you’ll notice an immediate difference in how your body feels!
Image: Some rights reserved by calmenda