ROCK CITY FITNESS

Fitness Tips – Foam Rolling 101

October 21, 2011

Corrective Exercise, Exercise Technique, Fitness Products, Fitness Tips, Flexibility Training, Injury Management, Rehab, Self-Myofacial Release

Foam Rolling 101:  Roll Out Those Knots in Your Muscles!

Would you believe that your function could be improved in just 10 minutes a day? Sound too good to be true?

By performing self-myofacial release techniques on a simple piece of foam, you can improve body composition, flexibility, function, performance and reduce injuries.  Simply stated, use your own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility.  Furthermore, you can perform this program in the convenience of your own home.

What is self-myofacial release?

Self-myofacial release (SMR) massage can be defined as an interactive soft tissue release technique that requires feedback from the client to determine the correct position, amount of pressure and duration of the stretch.  The main purpose for use includes:

• Joint stiffness
• Muscle tightness
• Identified tenderness (indicating poor circulation)

You can also use this technique for a warm-up before exercise and a cool-down after exercise:

• Exercise preparation
• Exercise recovery

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