Here is something I do myself and encourage my clients to do as well. Its called foam rolling and I do it once a week. I believe that it is very important for flexibility and performance.
Simply by using your own body weight on the rolls, you will be reducing pain and tension, and restoring normal muscle length and balance. Optimum muscle balance helps to provide optimum joint motion leading to optimum performance. The foam roll itself is inexpensive and something everyone should have.
This article is summarized from one written for trainers. I have copied the relevant portions.
Self-Myofascial Release Techniques
Micheal Clark, MS, PT, PES, CSCS
Alan Russell, ATC, NASM-PES, CSCS
Would you believe that your client’s function could be improved for less than $25?
Sound too good to be true? By performing Self-Myofascial Release techniques on a simple piece of foam, your clients can improve flexibility, function, performance, and reduce injuries. In a nutshell, your clients use their own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. And your clients can perform this program at home, maximizing their recovery time.
BENEFITS OF SELF-MYOFASCIAL RELEASE
- Correct muscle imbalances
- ↑ Joint range of motion
- ↓ Muscle soreness & relieve joint stress
- ↓ Neuromuscular hypertonicity
- ↑ Extensibility of musculotendinous junction
- ↑ Neuromuscular efficiency
- Maintain normal functional muscular length
GENERAL GUIDELINES
- Hold each position 1-2 minutes for each side (when applicable).
- If pain is reported, stop rolling and REST on the painful areas for 30-45 seconds.
§ Continuing to roll when pain is present activates the muscle spindles, causing increased tightness and pain.
§ Resting 30-45 seconds on painful areas will stimulate the GTO and autogenically inhibit the muscle spindles; reducing muscular tension and will help regulate fascial receptors.
- Maintain proper Draw-In Position, which provides stability to the lumbo-pelvic-hip complex during rolling.
- Clients can perform SMFR Program 1-2 x daily.
SPECIFIC SELF-MYOFASCIAL RELEASE TECHNIQUES
***********************************************************
ILIOTIBIAL TRACT (IT Band)
Position yourself side lying on foam roll.
Bottom leg is raised slightly off floor.
Maintain head in “neutral” with ears
aligned with shoulders.
Roll just below hip joint down the
lateral thigh to the knee.
*************************************************************
PIRIFORMIS
Begin positioned as shown with
foot crossed to opposite knee.
Roll on the posterior hip area.
Increase the stretch by pulling the knee
toward the opposite shoulder
**********************************************************
HAMSTRING
Place hamstrings on
the rollwith hips
unsupported. Feet
are crossed to
increase leverage.
Roll from
knee toward
posterior hip
while keeping
quadriceps tightened.
*****************************************************************
QUADRICEPS
Body is positioned prone with
quadriceps on foam roll. It is
very important to maintain proper Core
control (abdominal Drawn-In position
& tight gluteals) to prevent low back
compensations.Roll from pelvic bone
to knee, emphasizing the lateral thigh
******************************************************************
TENSOR FASCIA LATAE (TFL)
Position the body as described above.
Foam roll is placedjust lateral to the
anterior pelvic bone (ASIS).
******************************************************************
ADDUCTOR
Extend the thigh and place foam
roll in the groin region with body prone
on the floor. Be cautious when
rolling near the adductor complex
origins at the pelvis.
********************************************************************
LATISSIMUS
Position yourself side lying with arm
outstretched and foam roll placed
in axillary area. Thumb is pointed
up to pre-stretch the latissumus
dorsi muscle. Movement during
this technique is minimal.
RHOMBOIDS
Cross arms to the
opposite shoulder to clear the shoulder
blades across the thoracic wall.
While maintaining abdominal
Draw-In position, raise hips
until unsupported. Also stabilize
the head in “neutral.” Roll mid-back
area on the foam.
*******************************************************************
WHERE TO GET THE FOAM ROLLS
When choosing a foam roll, product density is very important.
If the foam is too soft, less than adequate tissue massage is applied.
On the other hand, if the foam is too hard, bruising and more advanced
soft-tissue trauma may occur, leading to further restriction, initiation of
the inflammatory process, decreased range of motion, pain, and decreased performance.
The preferred density of foam is available through Amazon.com
PB Elite Molded Foam Rollers - Buy From Amazon
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