FOAM ROLLING – Improve your training with inhibitory techniques (SMR)

FOAM ROLLING – Improve your training with inhibitory techniques (SMR)

Today I would like to share with you some information on how to use and what is this strange device that you often see in the clubs – cylindrical roll. With different length, density and the tabs serves one – relieves muscle tension.

By performing Self-Myofascial Release techniques on a simple piece of foam,you can improve flexibility, function, performance, and reduce injuries.You can use your own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. And you can perform this program at home, maximizing your recovery time.

Benefits of Self-Myofascial Release

• Corrects muscle imbalances
• Improves joint range of motion
• Relieves muscle soreness and joint stress
• Decreases neuromuscular hypertonicity
• Increases extensibility of musculotendinous junction
• Improves neuromuscular efficiency
• Maintains normal functional muscular length

General Guidelines

Hold each position 1-2 minutes for each side (when applicable). If pain is reported, stop rolling and REST on the painful areas for 20-45 seconds.

• Continuing to roll when pain is present activates the muscle spindles, causing increased tightness and pain.

• Resting 30-45 seconds on painful areas will stimulate the GTO and autogenically inhibit the muscle spindles; reducing muscular tension and will help regulate fascial receptors. Maintain proper Draw-In Position, which provides stability to the lumbo-pelvic-hip complex during rolling. You can perform SMFR Program 1-2 times daily. i perform rolling in the morning following my warm up and right before bed time. 10 minutes that does miracles :-). 


See you next time!


No Comments

Leave a Reply

Your email address will not be published