Self Myofascial Release is also known as SMR, foam rolling and trigger point release. SMR is when you relax contracted/tight muscles by using an outside force to relax the fascia and, in turn the muscles. By doing this you improve blood, oxygen, and lymphatic circulation, andm in turn stimulate the stretch reflex in your muscles. In other words, it is something great for your entire body and everyone can benefit from some SMR!
In 2018 (this was when my official training started although, Iโve been using SMR techniques for many years) I began my official training SMR. Using this technique I have seen huge improvements with so many of my clients as well as for myself. People who have struggled for years with chronic neck pain to some who have had major surgeries that have limited their mobility. Every single person has seen improvement! So, let me give you a deeper picture of SMR is!
You have fascia covering your entire body. You can think of it like a cobweb running from the top of your head to the bottom of your feet. It protects your muscles and organs as well as connects our entire body together. So to say it is important is an understatement!
Iโm sure you know of someone who has suffered with plantar fasciitis. This is when the fascia gets tight and balled up under the foot and into the heel, causing pain in the foot and even into the lower leg. By releasing the fascia before it gets into this tight state it will hopefully prevent a lot of pain and visits to the doctor.ย ย A few exercises you can do for the bottom of the foot are to roll it over a frozen water bottle or tennis ball or my favorite tool, RAD Rollers. This helps release the fascia so the muscles have room to move. Even though we have separate muscle groups our muscles are all connected in a round about way. The song “Head, Shoulders, Knees and Toes” makes a little more sense now, right? For example your right shoulder might be making your left knee hurt, your low back pain may really originate in your tight shoulders. Our body is a maze of amazing miracles that happen every millisecond of every day!
A few tips if you would like to start your SMR journey:
- Research! Donโt just watch one YouTube video and think that is all you need. It took time for your body to get to this state, take the time to help it back to neutral.ย
- Hydrate! Extra hydration is a key component in SMR. You are releasing a lot of things in your body, make sure you drink enough water to flush it out of your system.ย
- You donโt want pain, you want an โoooo, that hurts so goodโ feeling. Pain will send your body into fight or flight and then you will be unable to work properly on releasing the fascia. There is a delicate balance, always error on the not enough over too much.ย
- Move slow! Both while doing SMR and after. While it may feel uncomfortable, try to move slowly and breathe through the motions as well as while holding SMR poses. It is easy to become inpatient but, by moving slowly your body has time to realize what is happening and relax. Also move slowly if you are getting up off of the floor after SMR. Blood flow is increased and can sometimes cause light headedness and occasionally nausea.
I can’t wait to hear about your SMR journey! Please keep me updated and share any questions you have. Here is to more relaxation and less tension my friends!
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