Myofascial release, or MFR, is a technique used to reduce pain and/or improve range of motion by applying manual pressure to your body's myofascial tissue, says the Essence Center Myofascial Release and Holistic Birth. In doing so, it is believed that restrictions in, or damage to, the tissue -- such as those caused by pregnancy and childbirth -- are released and your body's normal functions can be restored.
Myofascial Tissue
This is a type of connective tissue that extends from your head to your feet and protects all of the muscles, ligaments, organs and bones in your body, says Myofascial Release UK & Ireland. The tissue is usually flexible to allow you to move freely, but accidents, injury or even poor posture can cause the tissue to tighten and become rigid and, therefore, less effective at supporting movement. An MFR specialist will identify restrictions in your myofascial tissue by assessing your posture and feeling your body, says the Essence Center Myofascial Release and Holistic Birth. He will then apply pressure to the problem areas for between 90 and 120 seconds to relieve tension and inflammation.
Myofascial Release After Childbirth
Pregnancy and childbirth place significant strain on your body and its tissues. According to the Essence Center Myofascial Release and Holistic Birth, undergoing MFR after having a baby can help improve your posture, strengthen your weakened stomach and pelvic floor muscles and help return to normal the functioning of your body's systems. Applying MFR techniques to the chest can also promote milk production for improved breastfeeding, while pre-pregnancy MFR can open up the connective tissues in your abdominal and pelvic region to ease labor.
Myofascial Release For The Inner Thigh
For these exercises, you will need a foam roll, which can be purchased at minimal cost from most sporting goods stores. Lie on the floor on your stomach, resting on your elbows, and place one leg over the roll so it's positioned at groin height, says Sports Fitness Advisor. Rock your body forwards and back so your leg moves over the foam roll, right up to pelvis height, massaging the inner thigh and opening up your hips. Stop and rest on any tender points until you feel some tension release.
Myofascial Release For The Outer Hip
Lie on one side with the foam roll positioned widthways under your hip, says Sports Fitness Advisor. Keep the leg that's resting on the roll straight and elevated slightly off the floor. Prop yourself up on your elbow and place the foot of your top leg on the floor in front of you for support. Move your body up and down over the roll, to just below the hip joint, massaging the outer hip and thigh. Take care not to let your head drop or roll forwards or backwards at any stage. Many people find this exercise painful, so Sports Fitness Advisor recommends doing it in moderation, stopping on any tender points until pain and/or tension eases.
Myofascial Release For The Hip Flexors
Lie on your stomach with the foam roll under your hip flexors, which are at the top of your thighs just below your hip bones, says PhysioAdvisor.com. Support yourself on your hands and lift your legs slightly off the floor then use your arms to move forwards and backwards over the roll. Restrict the movement so that only the front of your hips and pelvis are massaged, continuing for anywhere between 15 and 90 seconds, depending on your level of discomfort.
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