Self myo-fascial release

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Hip Flexor Stretch

WHAT IS “SELF-MYOFASCIAL RELEASE”?

 Self-myofascial release is essentially a form of self-massage to muscles and connective tissues in the body. This can be done using either a foam roller or a spikey ball.

 WHY SHOULD WE BE SELF-RELEASING OUR MUSCLES?

 Using a foam roller or spikey ball before or after exercise helps release tight muscles and trigger points or “knots” in our muscles that may be limiting our range of movement and possibly causing pain or increasing our risk of injury. Releasing our muscles increases blood flow and circulation, meaning more oxygen to our tissues. This can assist in:

  • increasing mobility
  • decreasing pain
  • preventing or managing injuries
  • faster healing of muscles
  • improving recovery
  • enhancing performance

HOW TO SELF-MYOFASCIAL RELEASE

Choose a tight muscle or area to work on. Apply moderate pressure to the muscles using your body weight on the foam roller or ball. Roll slowly up and down the muscle while staying as relaxed as possible. Pause on tight spots or trigger points for 30 seconds. Avoid rolling directly on bone or joints. Continue for 2-3 minutes on each area. Repeat 1-2 times a day. Caution as releasing can cause some discomfort.

EXAMPLES

 LATERAL LEG (ITB, TFL, LATERAL QUAD, GLUTES) USING FOAM ROLLER

  • Lie on outer thigh (just below hip joint) on foam roller, with opposite leg crossed over for support
  • Roll foam roller up and down leg, stopping before the knee joint
  • Use your arm to stabilise your body and control your movement
  • Can also target outer quad and glutes by rotating body
  • Helps prevent injuries such as: runners knee/patellofemoral pain, ITB friction syndrome, jumpers knee/patella tendinopathy, gluteal tendinopathy, hip bursitis

PIRIFORMIS USING SPIKEY BALL

  • Sit buttock directly onto spikey ball with leg extended (top picture)
  • Use arms by your side to control movement and support your body weight
  • Roll ball in circular motions on piriformis muscle
  • Can cross leg over into a number 4 position (bottom picture) to place muscle on a stretch for a deeper release
  • Helps in managing lower back pain and piriformis syndrome
  • Good for individuals with jobs that involve prolonged sitting

Enjoy, Stef!

Stef works full time at our Como Clinic. To book an appointment with Stef, call 9583 5165 or simply book online.

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