Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller, lacrosse ball or your own hands.
By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.
Regularly rolling pre & post workout will mean you will help prepare your muscles for the workout ahead AND help with post-muscle recovery.
Using different forms of self-myofascial release (like foam rolling or rolling with a lacrosse ball)…
- Prevents Injury
- Helps your muscles recover faster
- Improves flexibility & mobility
- Better circulation
- Breaks up scar tissue
In this video, Terressa shows us a technique to foam roll your quads.
How to: Assume the quadriped/tabletop position, facing the floor. Place a foam roller perpendicular to your legs, with your right upper thigh resting on the roller and the left leg bent at the hip and knee, resting lightly on the ground to your left. You should be balancing on your hands or forearms with your core engaged. Begin by rolling from the top of your knee up to the top of your quad muscle. Repeat 8-10 times on the right side Perform the same series of movements on the left side.