“My muscles are so tight.”
“I am so sore, I can’t move!”
“If only I could move easier…”
Do these statements sound familiar?
Try this weekend’s Flexibility Challenge!
You have heard about it… You have seen other people do it… But, what is it?
Self-Myofascial Release, or commonly known “foam rolling,” is a type of corrective exercise designed to break-up knots (adhesions) in your muscles and release tension.
- Reduced muscle imbalances
- Increased flexibility
- Increased range of motion
- Improved posture
- Pain relief
“I sit at a desk in front of a computer all day. What muscles should I foam roll?”
- Latissimus Dorsi
- Pectoralis Major/Minor
- Hip Flexors and Quadriceps
- Adductor Complex
“Do I need to stretch too?”
- Yes! Foam roll a specific muscle group before stretching the same muscle is the most effective approach. Stretching before foam rolling only stretches the muscle belly on either side of the knot. Applying self-myofasical release first allows the entire muscle belly to be stretched, from origin to insertion.
“How long will it take me to perform these flexibility exercises?”
- Slowly apply pressure on each knot for 20-30 seconds, but do not exceed 60-90 seconds. Foam rolling a specific knot or muscle region for several minutes can cause nerve or tissue damage, and can increase scar tissue.
- Hold each stretch for 20-30 seconds. Do not bounce, or pulse. Avoid performing static stretching before a workout to reduce injury.
If numbness or tingling is felt in upper extremities, stop immediately and progress to static stretch.
Hip Flexors and Quadriceps