SMR with Carole 💗
SMR stands for Self Myofascial Release and is a cheaper sports massage which you can even learn to do yourself in the comfort of your own home.
Just 2 minutes of SMR can increade your range of motion (ROM) by 10% according to a study.
Applying pressure to the roller whilst rolling over muscles can feel like torture but increases the blood flow and encourages them to recover quicker.
How to roll? Rolling correctly is not all that intuitive. Given that foam rollers are round, rolling back-and-forth makes sense. While this is not a bad place to start, there are four important things to keep in mind:
Slow down: Rolling shouldn’t start a fire between the roller and your leg. To get the most out of the experience, move about an inch per second. This will help to identify restrictions or knots, and the muscles respond better to slow rolling; allow the body to change, don’t force it.Stop on the tender spots: Tender spots may be trigger points or knots. These are best addressed by holding pressure directly on them for 30-90 seconds or until the tenderness reduces. During this time, just hold pressure giving your body a chance to relax; don’t knead or rock back-and-forth.Move in a different direction occasionally: Rolling up-and-down the muscles is great when searching for tender spots or increasing blood flow. However, muscles move in all directions (expanding during contraction for example) and so should your foam rolling. With myofascial restrictions or adhesions, perform a few cross frictions, rotations or “pin-and-stretch” movements to help “break-up” restrictions.Stay hydrated: Water hydrates the body and makes up a large portion of the area on the outside of the cell, the extracellular matrix (ECM). This fluid helps to create separation between the sliding surfaces of tissues, which prevents many adhesions and other myofascial restrictions from developing. Twisting, stretching, or compressing the tissue will push water out of the ECM. When pressure is removed water and nutrients rush back in. The cool thing is that there appears to be a “super compensation effect” with more water rushing in than was there previously.
Foam rolling is very popular and, for the most part, it is a safe and very effective activity. However, following just a few tips and tricks can help to increase both its safety and its effectiveness. Stay away from organ and nerve rolling, slow down, stop on a few areas, and always stay hydrated and breathe. Happy rolling.
For full article see NASM.COM
And here we have the MAGIC Mana Ball. An anterior pelvic tilt doesn't stand a chance. *snapshot from the instructional videos* by @lethallensphoto the pretty lady I am helping is a sea pirate gypsy @wind_dancer check out her mission #hilife#hawaiilife#selfcare#fasciarelease
My Instagram profile used to be @selfmyofascialrelease. I should rename Symmetric Rolling to RESULTS as it's consistently providing people with ACTUAL CHANGE. It's not the best financial model for me actually fixing people lol but it's what I dreamed of and I know a ton of people want real legit change too. Here is a sequence of a Before And After with Judge Lo after he tried everything (yoga, aerial yoga, massage, physical therapy etc...) to fix his back pain and nothing worked. He came to me desperate, last resort, discouraged and in one session (about 50 minutes!!')... everything changed, and stayed changed. I was able to see the source was in his hamstrings from sitting behind the bench in court all day. My assessment is the key and the equipment is magic but the method is what makes it all turn into RESULTS. Now he has his own mana ball and is pain free 🙌🏽 I have said it before and I will say it again... This is the "Next Big Thing".
I start every personal training session with SMR (self myofascial release) as a way of releasing tension in the fascia to increase mobility, flexibility, and stability of the muscles. You might be wondering, what is "fascia"? Basically, fascia is a web of densely woven connective tissue that connects all of our body compartments and keeps them where they are supposed to be so that the muscles can perform their intended action. For example, the fascia surrounding the quadriceps keeps this muscle group on the front of the thigh so it can extend your leg at the knee (as in kicking a ball).
Healthy fascia is relaxed and wavy, however, through daily activities (ie. poor posture from sitting at a desk or repetitive stress, as in running) or trauma/inflammation (weight training) the fascia can become tight and restricted, which can lead to soreness and even pain. This is why SMR is so beneficial.
I love SMR because it is very easy to perform, you can do it your self, and you can target the areas that are giving you the most grief, which for me are typically my glutes, IT band, and upper back.
HOW TO DO SMR:
You'll need a foam roller, or even a small, soft ball. You will apply direct pressure to the tight fascia within a 2" - 6" area in a continuous back and forth movement. If you have a tender spot, focus pressure on that area for about 30-60 seconds. I'll be honest, it can be very uncomfortable on the tender spots, so you can adjust the pressure to your pain tolerance. It's a good kinda hurt 😉 that can enhance range of motion and mobility.
Using SMR on a daily basis can help prevent damage to your fascia, which, I know from personal experience, is a huge pain, literally! When training for my marathon 16 years ago, I did not give my muscles/fascia the attention they needed and I ended up having to run my marathon with an IT Band injury, which could have been avoided had I used SMR! Needless to say, it was a very painful 26.2 miles😲!
Double tap if you use SMR and tag your friends who could use a little more SMR in their daily lives😊!
Hello MOBO enthusiasts! It's launch week! Are you ready to get your MOBO on?
Sunday, Oct. 22nd at 7p, we go LIVE on Kickstarter.
We'll also be LIVE right here on Facebook from our Launch Party, so join us from 5:30-8:00p!
Séance de *self care* ce matin avec manoeuvres de relâchement myofascial (pieds, mollets, quadricep), quelques étirements dynamiques (hanches et épaules), exercices de mobilité (traction avant avec élastique pour la hanche et l'épaule) et quelques uns d'activation (face pull, band pull apart, squats) avant une courte séance d'entraînement avec #TRX et #steelmace avant la paperasse!
C'est lundi! 😅
Angles are everything when it comes to results. Knowing how to move the bones in certain ways to expose deep muscles and to avoid sensitive areas. 📷snapshot of the instructional videos by @lethallensphoto #fasciarelease
After a difficult pregnancy, I am so grateful to be able to move my body again! I am taking it slow and allowing myself to recover from birth, while taking care of my body’s new challenges. Sitting frequently and rounding my shoulders while nursing as well as spending a lot of time looking down adoringly at my newborn are wreaking havoc on my neck and thoracic spine. Foam rolling and mobility work are helping to relieve that tension and take care of my spine. For these movements: Start by hooking your shoulder blades just above the top of the roller, elbows wide and press into feet, lifting hips off of the floor. Roll back and forth above and below scapula. Then reposition scapula at top of roller, keep hips on the floor, elbows in by ears and stretch back and forth slowly. Feel the tension release! 😊 #postbabybody#postnatal#fitnessjourney#foamroller#thoracic#mobility#selfmyofascialrelease#spine#breastfeeding#backpain#recovery
[When the muscles are tight, injuries such as tears are more likely to occur]
Self Myofascial Release (SMR) using a barbell instead of foam roller 🔹
Fitness Reminder: It is best to combine your SMR with static stretching, for you to significantly increase range of motion 💪🏻🤙🏻 •Do 20 reps or 20-30 seconds of rolls per major muscle group •Roll for longer at points of major discomfort •ask someone experienced to do myofascial release for your hamstrings, calves, or any unreachable muscle group to do SMR
For inquiries, 📞 +63928-700-5754
📲CoachYamFitness (IG/FB page)
Imagine my surprise when I saw my blog post on the @tuneupfitness @facebook page! 💕
Before teaching movement, I was a kindergarten teacher and have always been skilled in breaking information down so it's easily digested.
I enjoyed every moment of writing this article. It brought me back to the joy of writing research papers in college and graduate school. 🤓
Do you have low back irritability? What are you doing about it? Want to feel better? Read the article, try the exercises & let me know how you feel!
Full article #linkinbio .
What are you currently doing when you feel low back discomfort? I'm so curious!
Come to class and we can talk all about it!
@studiothreechi @yogasix @eastbankclub @beverlyyoga
Get LOWER in your SQUATS, and DEEPER in your DEADLIFTS by using the BAKESHOP™ BootyBall on those tight hips and glutes.
It's available now with the pre-order purchase of the #BOOTYLIFTERSOULSHIFTER 7 week workout and self-development program. With that program you'll get a tutorial on how to use the BootyBall to release those tight muscles and get the most out of your BAKESHOP™ program. 🍰🔥CLICK THE LINK IN BIO TO PURCHASE !
Self myofascial release (SMFR) is a great way to enhance muscle tissue quality prior to performance, as well as help speed up the recovery process.
The most common method is to use a foam roller, however here are a few alternatives that I prefer if you don’t have a foam roller or want to get a little bit ‘deeper’ into the targeted muscle. -
If you wish to learn a bit more about SMFR , have a read of this blog post: http://www.theathletemovement.com.au/blog/2016/7/22/want-the-cheapest-massage-ever
If you enjoyed this video please give it a like and tag someone you think that may enjoy it!
⁉️SHOULD WE FOAM-ROLL OUR IT BAND⁉️
Many runners, cyclists, and other athletes often emphasize the importance of rolling out the IT (Iliotibial) band for various reasons. Whether the reason is to "reduce tightness or pain", most have been told by healthcare/fitness professionals that it should be an important aspect of their exercise routine. But does foam-rolling our IT band actually do anything? 🤔
Well, let's consider the anatomy of the Iliotibial Band (ITB) itself. The ITB is an extremely thick tendon that is a continuation of two major muscle groups: the tensor fascia lata (TFL) and the glutes, as they function in union to move the hip and stabilize the knee. Here's where most people have got it wrong ❌ The IT band is NOT a muscle, therefore it does NOT have the ability to contract and relax like a muscle can. Rather than contracting, the ITB transfers the contractile forces of the muscles that feed into it (e.g. the TFL and glutes) ✅
One major reason why we get ITB or lateral knee pain during exercise is due to over-stress and inflammation to the tendon. The IT band is often forced to compensate and pick up the slack of dysfunctional muscles attached to it. So let's re-consider our approach 😎 Rather than continuously rolling our a tendon that doesn't have the ability to contract/relax, the trick is to focus on the muscles that pull on the ITB, such as the glutes, TFL, and quads (scroll left to see 2nd picture).
🔑 KEY TAKEAWAY: Spend more time performing myofascial releases (including foam-rolling) on these muscles rather than the IT band. You should notice the difference over time!
Let me know if this is helpful and informative! And share it with your fellow runners and athletes 😊
As always, this post is only a short summary of treating ITB pain. I highly advise seeing a healthcare professional (e.g. physiotherapist) for a proper assessment/diagnosis of your symptoms.
😁SMFR Serratus Anterior-Rhomboid Complex😁
The rhomboid muscles inevitably develop trigger points almost always as a result of postural issues.
They are busy muscles, as they work constantly to retract the scapula, stabilize the scapula, and assist in the outer range of adduction of the arm (ex. movement of arm overhead, to arm at shoulder level).
Trigger points may develop as a result of years of chronic poor posture (rounded shoulders), but also as a result of inefficiencies in other related muscles (including the pecs, lats, and serratus anterior), and injuries from activities such as tennis, or any sport that involves overhead throwing.
Are you looking for something to do on Friday, the 13th? Sign up for Roper Physical Therapy's Functional Toolbox for Healing Workshop! This workshop is run by Ashley Friend, PT, DPT, and Advanced Myofasical Release Practioner, and will focus on self-myofasical release techniques. These techniques coupled with personalized instruction will empower attendees in their own healing and wellness process. So, come make your Friday the 13th lucky! Link below:
Talking all about Foam rolling and my 5 tips on the blog today! Want to learn more check it out now. Link is in my bio!
On another note, I hope you guys are all having a great week! I’m preparing for my little babes first birthday this week. You could say I’m pretty excited about it. Although I’ll probably be balling the whole time. How has it already been a year?! I just seriously love being a mom and watching my baby grow and learn everyday. Nothing is better!
Little repost of the new club I am working at #Repost @anytimefitnessalvin (@get_repost)
Welcome our new female trainer Stephanie @symmetric_rolling !!! She will be holding free small group workouts Mon/Tues/Thur 5:30pm starting tomorrow! Come say hi!
22 minutes incline walking on treadmill
20 of the following x2
Ab reverse crunch
Finished the workout with torture devices. Tried the orange one. Didn’t last long. Most of my discomfort came when rolling out the IT Band.
Love that Simon is taking what he learned from Bulletproof Your Body Seminar Series 2 and implementing it straight away into part of his training regime.
This is exactly what we want when people take part in this Seminar Series. Universal, easily transferable and ready to use straight away.
#Repost @legacyfit.co.uk (@get_repost)
Lost a lot of sleep so decided it was best to take it easy and work through some injury
Release work coupled with what I learnt on bullet proof seminar from @bencauser_fit6 @danjproctor_fit6
It's not always about lifting weights
I have a date with this pink babe today...😭😭😭😭😭
It’s a love hate relationship, especially because I can hardly walk today haha (my back is playing up again) but I also did some heavy legs yesterday and BAM...love the painnnnn! .
If you regularly exercise and don’t already have or foam roll yourself then I would suggest changing that ASAP and popping down to your local sports store (even good old Kmart) and grabbing your own. They help you recover so much faster along with regular stretching. It’s a technique called ‘self myofascial release’ or rolling, so you’re basically giving yourself a massage, rolling out any knots, tights muscles and trigger points to help loosen and keep the muscles functioning with optimum mobility! .
Highly recommend. You literally just need to roll over the sore muscles as well, e.g. have sore hammys..? Sit on the roller and lean back on the ground with your arms and one leg bent, the straight leg is what you’ll roll so go back and forth with your body weight and roll over the hammy, you’ll feel it, you can do this with most muscle groups in the body! .
RECOVERY is just as important as the movement 🙌🏽👊🏽👏🏽
Join me in Squamish at @northyoga_ for this therapeutic yoga workshop series to deepen your knowledge of anatomy and asana in order to heal and/or prevent injury. Each workshop will begin with an interactive anatomy lecture focused on a specific region of the body, followed by a practice that integrates myofascial release techniques and asana to intelligently strengthen and lengthen specific muscles to correct imbalances and misalignments, while increasing joint stability and mobility.
Attend the entire workshop series, or choose the ones most applicable to you. // This workshop is open to everyone; yoga instructors/therapists can use the hours towards continuing education credits
with Yoga Alliance. // Sessions will combine lecture, discussion, self-myofascial release and asana.
Saturday Nov 4
1:30 – 4:00 pm: Foot/ankle
6:00 – 8:30 pm: Knees
Saturday Nov 11
1:30 – 4:00 pm: Pelvic Girdle (Hips)
6:00- 8:30 pm: Low Back/Abdomen
Saturday Nov 18
1:30 – 4:00 pm :Thorax (Mid-Upper Back/Chest)
6:00 – 8:30 pm Shoulder Girdle & Neck
$235 All 6 workshops. (earlybird 🐦 pricing ends October 28th) $255 (laterbird 🐦)
Register at northyoga.net
$45 single workshop (earlybird 🐦 pricing ends 1 week prior to each event) $55 single workshop (laterbird 🐦)
If you see me at the gym, you might see me rolling round on the floor a lot 🙋🏼
I'm not being weird 👻, I'm probably just foam rolling. Foam rolling is a Self Myo-Fascial Release technique which I use (& use with my clients) to help improve flexibility & joint range of motion, inhibit overactive muscles & reduce ⬇️ muscle soreness - to name but a few benefits! It can be a little uncomfortable 😬 when you first try it (as many of my clients know! 🙊), but I assure you it can bring feel good results if you stick at it! 💃
I like to roll for about 5 minutes or so before I start into any other mobility work & static/dynamic stretches. If I find any tender spots, I normally hold there for 30-90 seconds until the discomfort is reduced. I also use different 'fun' 👀 tools to get into stickier spots such as tennis balls 🎾 & handheld rollers. I also do it again during my cool down to aid recovery 🙃😎
I believe foam rolling/SMR can really help your body feel & move better whether you workout or you don't. ☺️ Have you tried rolling? Do you enjoy it? 🤗Is it part of your training programme? What areas do you find need attention the most? 🤔
⚠️❗️The intro video to our new Self Myofascial Release Vlog (🔗 in bio) on the @pon_de_flo YouTube channel is live▶️✔️There will be 3 more videos (all about the knee joint with demonstration) uploaded to the channel later today! Check it out, SUBSCRIBE and SHARE! Enjoy & please let us know what you think 🤗💜💛✌️
Some of you have a holiday today so that gives you some extra time in your day to try out today’s Mobility Monday exercises. By now, you really must think I have a foot fetish as we are going back to the feet and calves to target some common issues. -
Whether you are a runner or not, many people have very stiff ankles and that can be from having tight calves. Muscular calves that really pop are every bodybuilder’s dream but for the weekend warrior or average Joe, they don’t really care about that and mobility is more important. By foam rolling the calves and bottom of the feet, it helps loosen up those tight muscles, increase blood flow to the region, increase tissue temperature and prepare you for everyday activities and performance activities such as running. -
Today, let’s break it down into two exercises. I use the @tp_therapy ball but you can use a tennis ball, lacrosse ball or even a golf ball works too. Let’s get to work!
This technique starts below the knee and goes to just above the heel. Move back and forth slowly rolling over the ball. It’s important to move the ball around, changing the angle you roll at and targeting both the inside (medial) and outside (lateral) portions of the calf. This ensures you hit the entire muscle.
2️⃣BOTTOM OF FOOT ROLL
If you have ever suffered from plantar fasciitis, this is a game-changer. I prefer to sit down for balance purposes and apply as much pressure as I need. Make sure to roll slowly and target the inner part of the bottom of the foot.
Have a great Monday! -
“Stay mobile, my friends.” -Most Interesting Man in the World voice