SMR/FOAM ROLLING Neal Andrews, MS, CSCS

MUS Wellness

MONTANA MOVES HIGH FIVE

1.Move More, Sit Less

2.Find Balance in Life

3.Move Better

4.Play Outside

5.Have Fun

WHAT IS SELF-MYOFASCIAL RELEASE? Soft tissue therapy/treatment applied manually to one’s self by use of a foam roller, firm ball, or other SMR implement.

Goal is to apply pressure to trigger points or other areas of soft-tissue stiffness or soreness.

Based on physiological concept of Autogenic Inhibition:The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.

Soft Tissue: Skeletal Muscle, Connective tissue—Fascia/TendonsIliotibial (IT) Band, Achilles Tendon, Plantar Fascia

BENEFITS OF SMR/FOAM ROLLING

BENEFITS OF SMR/FOAM ROLLING

Muscle relaxation

Improved Range of Motion around joints (ROM)

Reduced muscular soreness

Improved tissue recovery

Correction of Muscle Imbalances

Improved neuromuscular efficiency

Suppression of Trigger Points

REDUCTION OF PAIN

SMR/FOAM ROLLING “RULES” Roll on soft tissue along skeletal support (along muscles following bones) Do not roll over joints (exception: Thoracic Spine)

Look for trigger points, areas of stiffness, soreness, and “good” pain. Focus on these areas

Take your time 30-90 seconds per area

1-2 Reps

Can be done daily

Roll before or after exercise as part of warm-up or cool-down, and in conjunction with other mobility or stretching exercises.

Hydrate!

AREA: CALVES

AREA: IT BAND

AREA: QUADRICEPS

AREA: HIP FLEXORS AND TFL

AREA: ADDUCTOR GROUP

AREA: PIRIFORMIS/GLUTEALS

Gluteus Medius

Gluteus Maximus

Gluteus Minimus

Piriformis

AREA: PERONIALS

AREA: THORACIC SPINE (UPPER BACK)

AREA: LATISSIMUS DORSI

AREA: UPPER TRAPS

AREA: PECTORALIS GROUP

AREA: UPPER ARMS (BICEPS & TRICEPS)

AREA: PERONIALS AND PLANTAR FASCIA

ONLINE RESOURCES

montanamovesandmeals.com

muswell.limeade.com

wellness.mus.edu

@montanamoves