Self Myofascial Release (Foam Rolling)

 

By performing Self-Myofascial Release techniques on a simple piece of foam, you will improve flexibility, function, performance, and reduce injuries as well as the likelihood of future injuries. In a nutshell, you use your own body weight to roll on the round foam roller, massaging away restrictions to normal soft-tissue extensibility. This can be your performed at home, maximizing your recovery time.

 

How it works

To understand how it all works first you must have an understanding of the kinetic chain (KN). The KN is made up of the soft tissue system (muscle, tendon, ligament, and fascia), neural system (nerves and CNS), and articular system (joints). It works as an integrated functional unit. All components of the KN exist interdependently. If one segment is not functioning efficiently, then the other components must compensate, leading to tissue overload, fatigue, faulty movement patterns, and finally initiates the Cumulative Injury Cycle. For example, muscle tightness restricts the range of motion that a joint may be moved. Because of muscle restriction (tightness, soft tissue adhesions, and neural-hyperactivity), joint motion is altered, thus changing normal neural feedback to the CNS (central nervous system). Ultimately, neuromuscular efficiency is compromised, which leads to poor movement patterns, inducing premature fatigue and can cause injury. Hold each position 1-2 minutes for each side. If pain is reported, stop rolling and rest on the painful areas for 30-45 seconds continuing to roll when pain is present activates the muscle spindles causing tightness and pain, resting on painful areas stimulates something called Golgi tendon organs which auto genetically inhibit the muscle spindles thus reducing muscular tension and will help regulate fascial receptors.

 

Benefits

• Corrects muscle imbalances
  • Improves joint range of motion
  • Relieves muscle soreness and joint stress
  • Decreases neuromuscular hypertonicity (tightness of muscle)
  • Increases extensibility of musculotendinous junction (connection between a muscle and tendon)
  • Improves neuromuscular efficiency
  • Maintains normal functional muscular length

 

General Guidelines

 

If pain is reported, stop rolling and rest on the painful areas for 30-45 seconds continuing to roll when pain is present activates the muscle spindles causing tightness and pain, resting on painful areas stimulates something called Golgi tendon organs which auto genetically inhibit the muscle spindles thus reducing muscular tension and will help regulate fascial receptors. For maximum effect and efficiency do 1-2 times daily before and after exercise. Never start on a cold muscle so always have a light warm up first.

 

 

Please visit our contact page for location details, opening hours and telephone number. The Health & Vitality Centre is based in Welwyn Garden City and our team look forward to meeting you there!