Self-myofascial release, or SMR, is a self-massaging technique that you can use with a foam roller to reduce muscle and tissue adhesions in your back that cause sensitivity, stiffness and pain. By applying gentle pressure upon these sensitive spots over a period of time, you reduce neural stimulation to the tissues, allowing them to elongate and reduce pain. The National Academy of Sports Medicine recommends that you perform SMR before and after your workout to reduce soreness, improve blood and lymph circulation, and increase tissue elasticity.
Back Roll
Step 1
Put the foam roller on the ground, and lie on top of it on your upper body near your shoulder blades. Put your feet on the ground about hip-width apart with your buttocks on the ground.
Step 2
Cross your arms across your chest, and roll slowly up and down from your shoulder blades to your neck. Then walk slowly back to roll toward your lower back. Breathe deeply as you roll in order to promote relaxation.
Step 3
Rub gently over any tenderness you feel along your spine. Hold the tender spot and apply slightly more pressure until the pain subsides. Repeat this method for all tender spots in your body.
Rotator Cuff and Latissimus Dorsi Roll
Step 1
Lie on your left side of your body, and put your armpit and rotator cuffs on top of the foam roller. Put your right hand on the ground for support.
Step 2
Breathe slowly as you roll up and down gently along your rotator cuff and latissimus dorsi, which is below your rotator cuffs.
Step 3
Rub gently over any tenderness you feel along your spine. Hold the tender spot and apply slightly more pressure until the pain subsides. Repeat this method for all tender spots in your body.
Tips and Warnings
- The co-authors of "Stretch to Win" recommend that you stretch your back and other muscles to further relax them after you perform SMR. This maintains the relaxation state to reduce the chance of the stiffness and pain returning quickly. You can stretch your back by placing your hands on a wall and standing with your legs about hip-width apart. Bend your torso forward at your waist until you feel a stretch in your armpits, through your back, and into the back of your legs. Keep your legs and arms straight as you hold this stretch for five to six deep breaths.
Things You'll Need
- 1-foot-long foam roller
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann Frederick, et al.; 2006
Member Comments