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Why You "Knead" SMR (Self Myofascial Release - aka "using foam rollers") If you've ever had a professional massage, you probably remember the massage therapist finding a tender spot and pushing and proding that area until the tension went away. Well, today, massage is becoming an integral part of fitness due to something known as SMR, or Self Myofascial Release. SMR is a combination of self massage and stretching using your own body weight and round styrofoam rollers. The primary purpose of SMR is to release "trigger points" in muscles, thereby reducing muscle soreness and allowing the muscles to function more optimally. Many
of us don't realize that fascia (or connective tissue) is an integral
part of part of muscle tissues. Fascia (its that the see-through stuff
you pull off of your chicken breast ) surrounds and winds through the
entire muscle from the tiniest fiber, to the the entire surface of the
muscle. In fact, tendons (which connect muscle to bone) are made up
from the continuation of this same interwoven tissue. When
fascia has these lumps (or trigger points) muscles don't transmit and
receive the neurological information they need, so they don't work
properly -- and you don't move as fluidly as you should. That's
why many trainers (myself included) are recommending that clients spend
a few moments before exercise rolling their muscles out (like dough) on
foam rollers. The technique is simple, you like on your back, side or belly with the foam roller underneath you. You roll back and forth over the area (or areas) that are sore. When you find a trigger point you pause and rest on the area waiting about 30 seconds or so, until you feel the area release about 50-75%. Then you can continue rolling and repeat or move on to another area. Just a few minutes of this before your workout makes working out more comfortable and reduces muscle tension. A few minutes after your workouts can help restore muscle length and reduce post-workout soreness. What's more, SMR is a massage that you can afford to give yourself everyday. My friend, the famed coach Michael Boyle
calls SMR, "the poor man's massage". The more you do it, the less
soreness you feel and the faster your post workout recovery is likely
to be. For more on the techniques involved in SMR, please see this excellent article on The Perform Better website by Michael Clark one of the physical therapists responsible for bringing this technique to the masses. Disclaimer: The information contained in this newsletter is not intended as a substitute for medical care. Not all exercises are appropriate for all individuals. Please consult with your doctor before beginning any exercise program.Geralyn Coopersmith, MA, CSCS is the author of Fit and Female: The Perfect Fitness and Nutrition Game Plan for Your Unique Body Type and the creator of The Best Me Ever -- A Complete Weight Loss, Fat-Burning and Muscle Sculpting System |
