Self-myofascial release, or SMR, is a method of correcting muscle imbalances that is popular among athletes, fitness professionals, or anyone looking to get more out of stretching. SMR is performed using a foam roller on certain trigger points on the body, leading to increased flexibility and reduced stress. Trigger points are knots that form in the muscle fascia; if left untreated, range of motion can become restricted, leading to chronic pain and injury, according to Sports Fitness Advisor. Millions of Americans experience back pain; performing SMR regularly will help decrease this pain, and increase mobility.
Upper Back
Lie down with your back on the foam roller. Cross your arms over your chest to open up your shoulder blades to the roller. Lift your hips until they are no longer supported on the ground, and slowly roll from your shoulder blades down to your middle back. According to Perform Better, keeping your abdominals drawn in and your head in a neutral position while rolling will help you get the most from this exercise. Pause at each point that feels tender for 30 to 45 seconds before continuing, for a total of one to two minutes.
Lower Back
Start by positioning the foam roller on your lower back, and place your hands behind the roller for balance. Do not lie completely flat on the roller for this exercise; you should be propped up on your hands. Renew Physical Therapy recommends placing your hands as close to the foam roller as possible in order to avoid straining your shoulders. Maintain upright posture while gently rolling up and down the lower back, continuing to pause for 30 to 45 seconds at each tender point.
Lats
Your latissimus dorsi muscles, or lats, are triangular muscles that extend from beneath your armpits down to your lower back; they are the largest muscles in your back. Your lats are probably tight if you work at a computer, or have poor posture. To roll your lats, position yourself on your side, and place the foam roller directly beneath, and perpendicular to, your armpit. Reach your top arm straight out, away from your head, to maximize the stretch. According to Perform Better, movement during this stretch is minimal. Move slightly back and forth, keeping the foam roller in place. Again, pause at each tender spot for 30 to 45 seconds before repeating on the other side.
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