In part 1 I went over what self-myofacial release (SMR) is and isn’t. Today I have 3 videos to give some basics about SMR through foam rolling and utilizing a lacrosse ball. I have no idea why it looks like we have green lights at SAPT.
- This should take you a while. Spend even more time than I did on each leg (I only did one side for sake of time. I usually take about 10-15 minutes with my SMR).
- When I bend/straighten my leg, we call that “flossing.” We stole it from Kelly Starrett over at Mobility WOD. Basicially, it moves the muscle around and works out the gunked up tissue while applying pressure. (very effective and painful)
- Hang out on your gunky spots (about 10-15 seconds) and often, you’ll feel the muscle spasm a bit and then release. Yay.
- When I move to my upper back and do the bend-over-the-roller thing, I’m keeping some tension in my abs so my lower back doesn’t move. I’m moving through my thoracic spine.
Lacrosse Ball 1:
-Oooo! You can see it in my face. Hang out behind your hip bone and find the junk in your trunk. You’ll be amazed at how much is there.
- Releasing your glutes can: decrease back pain, decrease IT band tightness and make you more awesome at cracking walnuts.
- When I move my foot around while rolling my calf, that’s another form of flossing. You can, and should, also roll the bottom of your feet.
Lacrosse Ball 2:
- Dig into your pecs. Seriously. Everyone is tight. Ladies, I know it’s awkward but stick to the area closer to your arm pit.
- While using the ball on my back, I move my arm side to side… flossing. It feels wonderful. If you find the ball falling down a lot, put it in a long sock, ball in the toe, and flip it over your shoulder while you hold on to the end steady.
That’s it! Go forth and feel good!