Inhibited muscles create myriad of potential problems from discomfort and soreness, to faulty movement patterns, to an increased risk of injury, to compromised joints. Static stretching techniques can be useful, but when the deeper fascia is affected, superficial stretching techniques are often unable to produce the type of release needed to free joints and improve movement.
The answer: Self-Myofascial Release. Self-myofascial release is a specific technique that involves the use of foam rollers or other trigger point tools.
Myo refers to muscle, fascia to the tissue that surrounds the muscle fibers. By putting pressure on tender areas along the muscle tissue, the golgi tendon organs help trigger the relaxation of the muscle spindles, helping to dissipate the adhesions, increase blood flow, and enhance overall movement.
Try this technique during your next exercise session:
1) Use a foam roller to alleviate adhesions by placing pressure on the tense area, holding for 20-30 seconds, then rolling gently back and forth over the muscle fibers. Think of the knots in your muscles as balls of cookie dough - the foam roller acts as the rolling pin to lengthen and relieve the bound-up spot.
2) Follow with a static stretch for the affected muscle, then a mobility exercise to enhance range of motion.
3) Finish with a strength exercise to balance your body.
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