The Benefits and Techniques of Myofascial Rolling
Do your muscles and joints sometimes feel stiff and sore?
Yeah, me too!
I will feel stiff and sore after a hard workout, a day of yard work or following an injury? This stiffness and soreness is indicative of tightness and restriction in the fascia of the body.
What is fascia?
Fascia is a thin sheet of connective tissue that holds all the muscles and organs together. It covers every part of the body.
When you engage in strenuous exercise or strain your muscles due to injury or repeated movements, you can cause adhesions in the fascia which causes muscle tension, pain and reduced mobility. Essentially when your muscles get tight, so does your fascia.
Rolling out that tightness in the muscles and fascia can be greatly beneficial.
Benefits of Myofascial Release
• Improves blood flow to the muscles and the fascia
• Releases knots and trigger points in the muscles and fascia
• Decreases muscles soreness
• Improves movement and flexibility
• Reduces pain in the muscles and fascia
• Restores movement of tissue around surgical scars and injured sights
How To “Roll It Out” Effectively
There are several ways to effectively release tight and restricted muscles and fascia.
1. The first thing to do is get the most effective tools to release the “stiff and sore”…………Full foam roll….Small firm balls (tennis, pinky or golf balls work well)….“The Stick” – A spindle-like stick used to massage the muscles…..Your thumbs, knuckles or fingers
2. Use light, continuous manual pressure over the muscles and fascia. Rolling or massaging back and forth, side to side and in circular patterns.
3. Hold constant pressure on those “knots” you find for 30-90 seconds
4. “Roll It Out” for 3-10 minutes daily. If you are sore and just starting out, begin by rolling for just 3 minutes. Gradually work up to “rolling it out” up to 10 minutes.
Most of us have a “love/hate” relationship with myofascial foam rolling. Meaning…It is very uncomfortable while rolling everything out. However, everything will feel looser, freer and less painful afterwards. It is definitely a great tool to use to decrease your pain and improve you mobility.
ABS Pilates has several classes in the online library that teach the proper set up and techniques for myofascial release.
10-Minute Solutions….Let’s Roll It Out
ABS Pilates provides the most comprehensively trained and certified Pilates instructor in the area.
ABS Pilates is located in Sunbury, Ohio. It services the Sunbury, New Albany, Gahanna, Westerville, Johnstown and Columbus areas.
ABS Pilates offers in-studio Mat and Equipment-based Pilates for all levels of fitness. Sign up www.a-b-s-pilates.com
ABS Pilates offers Online Mat Pilates for all levels of fitness. Sign up www.myonlinepilates.com
All classes are taught by Amanda B. Smith, licensed physical therapist and certified Pilates instructor with more than 30 years of experience.