Self Myofascial Release:
Foam Rolling Exercises for a Better Body

Discover how self myofascial release techniques like foam rolling exercises can improve your posture, flexibility, blood flow and your overall wellbeing.

This page will tell you how to treat and prevent muscle tenderness and trigger points by removing knots and tightness. By doing so, you will be able to produce faster and more profound strength and muscle building results by allowing your body to move as efficiently as possible.

Before I get to the good stuff, it's necessary to briefly discuss the yawn-inspiring, err... very important topic of muscle fascia (which by the way is where 'myofascial' comes from).

Muscle fascia is the soft layer of tissue that covers all the muscle tissue throughout your body. It's purpose is to help protect and hold the muscles in place.

So, why would you want or need to use self myofascial release exercises and techniques?...

...Well, long story short: You need to keep your muscle fascia healthy.

The muscle fascia often becomes tight or constrained for any number of reasons: Too much of a certain activity or movement, not enough stimulation of certain muscle groups, general overuse of groups muscles or injury - among other things.

Basically, you're at higher risk for problems if you do a lot of repetitive activities like sports or, hmmm... weight lifting!

The problem starts when trigger points form. Trigger points occur in small areas within the skeletal muscle tissue, and are sensitive to pressure. They are distinguished by dense, hardened strips of muscle tissue. Put simply, they are muscle "knots" that hurt like hell when you press down on them.

This results in muscle tightness, damage to the muscle fascia and ensuing inflammation. If you don't do anything about it, then the constant irritation and inflammation to the fascia will turn it into hard and inflexible scar tissue; not to mention how grumpy you'll be from dealing with chronic discomfort or pain. Doesn't sound too fun, eh?...

...So do something about it! Prevent it or treat it using self myofascial release. Self myofascial release exercises work by manipulating the fascia and the underlying muscles to "massage out" those nasty knots and keep your muscles pliable.

Self Myofascial Release Benefits

Importance for Lifting Weights. It is especially important for you, as a weight trainee, to perform self myofascial release, even if you don't have any ailments, aches or pains. Weight lifting obviously involves using the muscles intensely and frequently, which by itself puts a great deal of stress on the muscles and the fascia.

And although weight lifting is one of the best things you can do for yourself, it also brings possibility of training with sub-par technique or in a way that causes a muscular imbalance (e.g. too many pushing exercises): All the more reason to use self myofascial release!

List of Benefits. By using a few basic techniques and exercises, which I'll describe shortly, you can reap the following benefits of a more balanced and efficient body:

• Correct muscular imbalances
• Increase range of motion and flexibility
• Improve strength and performance
• Reduce muscle soreness
• Reduce muscle tension and excessive stress on joints
• Prevent injuries

Now that I've hopefully convinced you of the importance of these exercises, I suppose I should tell you how do them. See below...

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Self Myofascial Release Technique: Foam Rolling Exercises

In order to perform the exercises below, you need a foam roller, as seen in the videos. A good quality foam roller can be purchased at a relatively cheap price. It is one of the best investments you can make for your physical health and your well-being (but you still have to do the exercises!)

Video credits inclue YouTube users: jzurilgen & BodySpex.

Iliotibial Tract (IT Band)

Glutes/Piriformis

Hamstring

Quadriceps

Tensor Fascia Latae (TFL)

Adductors

Back/Rhomboids

Latissimus Dorsi

Chest

Calves

Anterior Tibialis (Front, Outter Calves)

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Self Myofascial Release Routine

Now that you know how do some of the most common exercises, here's a great way to put them all together in a routine.

Credits to Eric Cressey and Tony Gentilecore of Cressey Performance for this routine and video (YouTube: ecressey):

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Important Self Myofascial Release Tips

To condlude, here are some basic guidelines for performing these exercises:

• Roll the Pain Away. When you find a trigger point, stop, and roll back and forth over the area, until the pain significantly decreases. Sure, it may make you want to cry like a big baby, but it's all worth it in the long run. :D
• Be Responsive. Yes, foam rolling should hurt. But it should be a "good hurt" where you feel relieved afterward. If you experience a serious, "bad hurt," then stop what you're doing and reassess because you're probably doing it wrong.
• Timing. These exercises are generally meant to be done in a slow, controlled motion. So take your time and savor every (painful) moment. Aim to perform each exercise for at least 60 seconds.
• Relax. Your muscles will have a tendency to flex and tense up, especially when you hit a tender spot. Try your darndest to ease into it and allow your muscles to relax. This is how you'll eventually get rid of the knots.
• Make it a Habit. Do your routine once or twice daily. Set time aside for it just like you set time aside for your weight lifting routine.

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