If you have specific areas or muscles that are tight, either due to over training, reduced activity or weakness, this will generally have a negative effect upon your training programme. If this is not addressed via corrective exercises the problem will become worse having an adverse effect on other muscle groups due to incorrect alignment / posture and / or a reduced range of movement, causing muscle imbalances.
Self-mysofascial release (SMR) is an excellent way to target tight muscles with use of a foam rollar.
The benefits of self-myofascial release are:
Neuro-muscular efficiency
Improved flexibility for specific joints
Reduction in muscle soreness
Correction of muscle imbalances
For further reading and information regarding core stability, I thoroughly recommend - The Complete Guide to Core Stability (Complete Guides)
Latisimus release using a foam roller
Starting position and action:
Place yourself lying on your right side with the foam rollerpositioned just outside your right armpit.
Your arm should be outstretched with the thumb pointing upwards.
Gently roll, remembering that the movement for this exercise is minimal.
Repeat to the other side.
Rhomboid release using a foam roller
Starting position and action:
Begin with your arms crossed over your chest and with your fingers touching opposite shoulders.
Lie face up over the foam roller, keeping your head in a neutral position.
Contract your abdominals and lift your hips off the floor.
Roll the foam roller across your mid-back.
Quadriceps release using a foam roller
Starting position and action:
Lie face down over the foam roller, with your arms supporting your body weight.
Maintain correct alignment by bracing your abdominals, pulling your navel in towards your spine.
Gently roll across the foam roller so that it travels from your pelvic bone down to your knee.
Remember to keep the roller towards the outside of your thigh.
Hamstring release using a foam roller
Starting position and action:
Place yourself sitting on the floor with the foam rollerunder your right knee.
Cross your left leg over your right to intensify the stretch for your right leg.
Support your body weight with your arms and gently move yourself forwards so that the foam roller travels up towards your hip.
Repeat to the other side.
Using A Tennis Ball for tight hamstrings: Some Benefits;
Less low back pain and risk of back injury
Improved flexibility
Decreased hamstring pain
Decreased risk of hamstring injury
Endorphins released, increased blood flow + You feel better
Position: Sit on a hard surface – such as a bench or a chair. Try to have your feet off the ground. Place a tennis ball under the hamstring, starting high up the back of the leg, just under your sitting bone.
Action: Straighten and bend you leg with (the tennis ball creates pressure). By doing this you are gliding the muscle over the ball, stretching out the muscle, kneading out knots and breaking down adhesions.
Repeat: Straighten the knee out up to10 times and then move the ball to the next tight spot and repeat. Do this on both legs if needed. This tight hamstring treatment combined with stretching is very effective. Ideal for use in the office.
Gastrocnemius release using a foam roller
Starting position and action:
Start by sitting on the floor with your left ankle resting on the foam roller.
Cross your right leg onto your left ankle to increase the pressure.
Lift your hips up by supporting your body weight on your arms and gently 'walk' yourself down towards the foam roller so that it rolls slowly towards your knee.
Tensor fascia latea (to help with a tight IT band) release using a foam roller
Starting position and action:
Begin by lying face down over the foam roller with your body weight supported on your arms.
The foam roller should be positioned lateral (outside) to your pubic bone on your thigh.
Slowly roll the foam roller down the outside of your thigh towards your knee.
Piriformis release using a foam roller
Starting position and action:
Begin in a seated position on the foam roller, with your left leg crossed over your right knee.
Support your body weight using your arms.
Roll the foam roller across the outside of the hip, just above the gluteal area.
Sports and Remedial Massage and Acupuncture Therapy, Plymouth, Devon. Professional rehabilitation and injury prevention for all types of sports, exercise and day to day activities.
Sports Massage, Remedial Massage and Acupuncture Therapy, Plymouth, Devon. Professional rehabilitation and injury prevention for all types of sports, exercise and day to day activities.