Myofascial release is worth considering as a pre-workout stretching exercise to enhance your work-out and perhaps prevent muscle injury. Myofascial release is a technique used to stretch muscle to relieve tension and pain, thus realigning the body and improving posture. Injury, moving and standing incorrectly and poor health can cause the body to move out of alignment and with poor posture comes muscle tightness and eventual injury to the muscle fibers. This result causes the surrounding fascia to become short, tight and unevenly pressured creating trigger points, which are painful to the touch. These can lead to sports injuries, pain and damage, premature fatigue and an inferior performance.
Using myofascial release as a pre-workout stretching exercise will alleviate these trigger points, restoring correct posture, spinal alignment, warming up connective tissue and reducing the risk of injury whilst at the same time enhancing the performance. Tension within the muscles is eliminated allowing a greater range of motion when working out.
Learning Self Myofascial Release
Self myofascial release requires the use of an inexpensive foam roll. There are several exercises to release different areas and each involves rolling on the foam roll in various positions. Should a tender point be found during these exercises, rolling should stop and the area be rested on until the pain decreases by 75%. How to re leave tight Calf Muscles FREE TIPS
The areas concentrated on are the upper back, quadriceps, iliotibial, hamstring, neck and adductors. It is important to perform the exercises correctly so it is advisable to seek professional help when initially attempting them. Each area should be worked on for 1-2 minutes, holding the position on any painful trigger points for 30-45 seconds. Keeping the abdominal muscles tight when performing the rolls will add stability to the lower back and pelvis. Breathing should be slow and performed correctly.
Myofascial upper back rolls involve extending one arm over the roller while lying on the side. The upper body should lean backwards while the feet walk forwards and backwards to roll out the latissimus dorsi. Lifting the gluteal muscles whilst doing this involves pressing through the soles of the feet. For hamstring rolls, the roller should be placed under the buttocks where they join the back of the leg. Both legs extend forwards and the hands walk back to roll out the hamstrings and calves.
Lying sideways on the roller, supporting the upper body with the forearm and walking out so the roller moves from hip to knee along the outer thigh will release the iliotibial area. Adductor release involves lying face down with one leg lifted up and out to the side with the inner thigh on the roller. With the knee slightly bent roll from knee to groin.
To release the neck, the roller should be positioned under the neck and above the shoulders, then the upper body rotated from side to side. If there is a tight muscle, by lifting the hips off the floor and increasing pressure through the soles of the feet, the bodyweight will increase and put pressure on the tender area.
Myofascial Release for Hypertonic Muscles
Hypertonic Muscle release of the fascia is a very little known technique. It involves a gentle breathing technique in conjunction with stretching the muscles associated with the myofascial pain. The aim is to spread the spindle cells in the belly of the muscle and to give them space so as to give a greater range of muscular motion. It is a bio-feed back therapy and you brain is directly involved using a Kinesiology model of muscle testing or muscle monitoring as it is sometimes called. Once the fascia release has happened, the new and extended range of muscular motion is anchored in the brain as a new awareness. At the same time of muscle release there is myofascial release also as they are inter-related.