Releasing Tension Through Myofascial Release Exercises
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The body is a three dimensional web of organs held together by the fascia. Injury, illness, arthritis, poor alignment, the reasons to seek relief are numerous. While myofascial release techniques are best implemented by a practitioner, some home exercises can also be effective. Here are a few myofascial release techniques that be done alone using a specific sport medicine foam roll and the weight of your body.
General Guidelines-Use a foam roller or ball designed for the release techniques. A tennis ball can or other items can work, but keep in mind that the firmer the object, the more pressure and more pain that will occur. For each exercise roll the tool back and forth over the area for on the two minutes. When trigger points are found, hold on each for thirty to forty five seconds until the pain has lessened by about seventy-five percent. Practice these exercises once or twice daily and focus on steady breathing throughout.
Gluteus Medius (Posterior Fibers)This extends from the middle of the back to the top of the femur. Lying on your side, roller under the back portion of the hip, place the same side elbow and the opposing hand and opposing foot on the ground. From rest, press up and roll over the outside part of your hip, back and forth.
Wrist extensions-The wrist extensor muscles run from the radius, ulna and humerus to the back of the hand and fingers. Sit on a bench and press the ball against the top of the forearm. Using and open palm, roll it back and forth in small sections. For additional pressure, flex the hand so that the wrist extensors are stretched.
Rhomboids-The rhomboids run from cervical and thoracic spine to the medial border of the scapulae. Lie on the ground with the roller lengthwise under the spine and arms crossed to clear the scapulae. Roll over the area between the outside of the spine and the scapula/shoulder blade. Repeat to cover each side.
Iliotibial Band Release-Lie on your side with the foam roll under your lower hip. Bottom leg should be raised off the floor, head in a neutral position and ears aligned with shoulders. Roll from just below the hip joint to the knee, along the outside thigh. This one can be painful and calls for moderation.
Wrist Flexors-The wrist flexor muscles enter the palm of the hand and underside of the fingers locations on the ulna, radius and humerus. Sitting on a bench with the tennis ball in one hand, press it against the opposite forearm and roll it back and forth in small sections. For additional pressure, extend the hand to stretch the wrist flexors.
Upper Back Release-Lie on your back with the form under shoulder blades and upper back. Place your hands behind your head or cross arm on your chest to clear the thoracic wall of the shoulder blade area. With raised hips and stabilized head in a neutral position, use your feet to roll along your mid to upper back.
While using these myofascial release exercises, remember that improper placement of the roller can lead to excess fatigue of the nearby supporting musculature. As with any exercise, a doctor should be consulted if you have pre-existing health issues such as pregnancy, recent injury/surgery or illness. If you experience sharp pains while using the techniques, discontinue the exercise and consult a physician.
Learn more about the easy ways that you can utilize the myofascial release to address your weight issues. Learning how to lose weight will be easy when you visit today!
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