Foam Rolling aka Self Myofascial Release

Foam Rolling aka Self Myofascial Release

Foam Rolling aka Self Myofascial Release

Tight muscles, limited Range of Motion, increased pain while exercising? If you are working out on a daily basis, you will experience one or more of those problems at least once. To avoid or get rid of such , you should integrate relies on the ideas of autogenic inhibition. Autogenic Inhibition is a method that prevents the muscles from exerting too much stress on bones and tendons, to reduce the threat of injuries.

We have so-called Golgi-Tendon-Organs (GTO) in our body. The GTO is a proprioceptive sensory receptor organ and is situated among muscle and tendon. If a muscle is contracted or stretched, the GTO senses the muscle tension and delivers signals to the cerebral cortex about the energy being exerted to the muscle. If the force increases so much, that a tendon could split, the GTO stimulates muscle spindles to untighten the muscle and thus preventing injuries.

A good sample for autogenic inhibition is weightlifting or bodybuilding. Most of the powerlifters accumulate a massive weight load until muscle failure. The substantial amount of pressure being exerted by the weights stimulate the GTO and the GTO then signals the brain to relax the muscle to prevent ruptures and injuries.

How to do it?

The GTO also helps in making stretching techniques highly potent, because it is very sensitive to new stimuli in muscle tension. This is where SMR comes into play. SMR on a foam roller is an dirt-cheap and very potent way to breakdown scar tissue and adhesions and thus increasing flexibility and performance. Ten minutes on the foam roller every second day is all you need.

You can get a foam roller for 10 bucks at Amazon or some other shop. Nearly all of them are 6 inch by 24 inch. But a pipe with the same scale will do, too.

Once you have your foam roller, you can start with the exercises. Place the foam roller on the floor and get to work. Use your entire bodyweight to roll over the foam roller and try to locate soft spots (so-called 'Hot Spots') that feel cramped. Once you have located a cramped spot, you should hold that position until the pain diminishes or the spot feels softer (mostly 20-30 seconds).

There are some elementary exercises you can do, but i encourage you to experiment different positions and workouts as well. If you go to YouTube and type in "Foam Roller Exercise Video" you will get a first-class video on the best SMR exercises.

Exercises:

Harmstrings: Your Harmstring should be resting on the foam roller. Gently roll up and down the foam roller from the Gluteus to the your knees. You can do this with either one or two legs at the same time.

Quadriceps: Equivalent to the Harmstring, but your Quadriceps should rest on top of the foam roller. Slowly roll from the Hips down to the knees.

Butt : Sit down on the roller and support the weight with your hand. Then simply roll your butt.

Back: Lie down with the roller situated under your upper back. Cross your arms and roll down to the lower back and up repeatedly.

Conclusion

That's it. I cannot stress enough, how well these methods work. They will help your functioning in the gym and prevent injuries. Just try it out and see for yourself. Definitely the best cash i have ever spend.

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