When looking for new ways to enhance your training routine, you’ll likely be drawn to cool new sets-and-reps schemes that promise shorter routes to your physique goals. And that’s exciting. But sometimes, vital components to fitness can get lost in all that enthusiasm. Proper warm-up may not be as attractive as the promise of bigger delts but that may be because you underestimate how vitally important pre-habilitative work can be for your overall training program.Self myofascial release (SMR) is a hot topic in the fitness and training industry and with good reason. Research shows that the pain, muscle tension, and corresponding diminished blood flow (decreasing both performance and recovery) that are caused by overuse, trauma, or even inactivity can all be improved or even nullified by SMR. With a few simple tools, such as a foam roller and tennis ball, a little time and some basic understanding of anatomy, the following techniques will result in more relaxed muscles, improved blood and lymphatic circulation and a more efficient stretch reflex in muscles. Bottom line: SMR provides improved performance and recovery. Even a small amount of time focusing on the fascia, muscle and tendons in this way will help prepare you for whatever lies ahead.Done prior to your normally scheduled workout, this starter SMR routine can help to increase blood flow and manipulate muscles for efficient movement for more challenging work.
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SMR Tips
The use of a tennis ball along with your own body weight to massage and work the tissue should provide sufficient pressure.For less pressure, use the arms or legs to help support the body, or use a foam roller instead of the tennis ball. It will spread the pressure across a wider surface area.For more pressure try using a firmer ball or denser foam roller. A lacrosse ball is a great option. The movement will be uncomfortable, but should not be painful. If it is, stop and alert a certified athletic trainer.
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Calves: 30 Seconds Each
Sit on the ground with legs extended.Bend one knee, foot flat on floor, leaving the other leg extended.Place tennis ball under the extended leg, in the middle of the calf.Use your arms and opposite leg for stability. Roll the calf over the ball slowly, maintaining even pressure.Pause at any tender spots. Let the soft tissue sink into the ball until it “releases.”Roll the area for 30 seconds, covering the entire muscle.Repeat with the other leg.
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Tensor Fascia Latae: 30 Seconds Each
Lie on your side, legs extended, upper body propped up with bottom elbow.Use your thumb to find the bump at the front of your hip closest to the ground.Lift your hips slightly to place the tennis ball below the thumb, between the hip and the floor.Using your top arm and leg for stability, roll the tennis ball up and down along the TFL, or the outside of your lower leg.Maintain even pressure, pausing on any tender spots.Continue rolling for 30 seconds and repeat on the other side.
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Glutes: 30 Seconds Each
Sit on the ground with legs extended. Lean back slightly using your arms for support.Again, use the thumb to find the hip bone and wrap your fingertips around toward the glute muscle.Lift hips to place tennis ball between body and floor where the fingertips meet the glute.Use arms and opposite leg to stabilize while you roll the glute muscle over the ball slowly, maintaining even pressure.Pause on any tender spots.Continue for 30 second and repeat on the other side.
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Shoulders: 30 Seconds Each
Lie on side with bottom arm extended over your head.Lift upper body slightly and place the tennis ball between the floor and the spot where your shoulder meets your torso.Using your top arm and legs for stability, roll muscle over the ball slowly and evenly.Pause at any tender spots.Continue rolling for 30 seconds and repeat on other side. Robbie Davis, CSCS, ATC, PES, is founder of Gameshape, Inc. He spent eight seasons with the NBA’s Los Angeles Clippers until the founding of Gameshape in 2003. Robbie has worked with athletes such as Blake Griffin, Tyson Chandler and Lamar Odom. He is a USC graduate with a BS in Physiology. For more info, visit http://www.gameshapeinc.com/.
When looking for new ways to enhance your training routine, you’ll likely be drawn to cool new sets-and-reps schemes that promise shorter routes to your physique goals. And that’s exciting. But sometimes, vital components to fitness can get lost in all that enthusiasm. Proper warm-up may not be as attractive as the promise of bigger delts but that may be because you underestimate how vitally important pre-habilitative work can be for your overall training program.
Self myofascial release (SMR) is a hot topic in the fitness and training industry and with good reason. Research shows that the pain, muscle tension, and corresponding diminished blood flow (decreasing both performance and recovery) that are caused by overuse, trauma, or even inactivity can all be improved or even nullified by SMR. With a few simple tools, such as a foam roller and tennis ball, a little time and some basic understanding of anatomy, the following techniques will result in more relaxed muscles, improved blood and lymphatic circulation and a more efficient stretch reflex in muscles. Bottom line: SMR provides improved performance and recovery. Even a small amount of time focusing on the fascia, muscle and tendons in this way will help prepare you for whatever lies ahead.
Done prior to your normally scheduled workout, this starter SMR routine can help to increase blood flow and manipulate muscles for efficient movement for more challenging work.
SMR Tips
The use of a tennis ball along with your own body weight to massage and work the tissue should provide sufficient pressure.
For less pressure, use the arms or legs to help support the body, or use a foam roller instead of the tennis ball. It will spread the pressure across a wider surface area.
For more pressure try using a firmer ball or denser foam roller. A lacrosse ball is a great option. The movement will be uncomfortable, but should not be painful. If it is, stop and alert a certified athletic trainer.
Calves: 30 Seconds Each
Sit on the ground with legs extended.
Bend one knee, foot flat on floor, leaving the other leg extended.
Place tennis ball under the extended leg, in the middle of the calf.
Use your arms and opposite leg for stability. Roll the calf over the ball slowly, maintaining even pressure.
Pause at any tender spots. Let the soft tissue sink into the ball until it “releases.”
Roll the area for 30 seconds, covering the entire muscle.
Repeat with the other leg.
Tensor Fascia Latae: 30 Seconds Each
Lie on your side, legs extended, upper body propped up with bottom elbow.
Use your thumb to find the bump at the front of your hip closest to the ground.
Lift your hips slightly to place the tennis ball below the thumb, between the hip and the floor.
Using your top arm and leg for stability, roll the tennis ball up and down along the TFL, or the outside of your lower leg.
Maintain even pressure, pausing on any tender spots.
Continue rolling for 30 seconds and repeat on the other side.
Glutes: 30 Seconds Each
Sit on the ground with legs extended. Lean back slightly using your arms for support.
Again, use the thumb to find the hip bone and wrap your fingertips around toward the glute muscle.
Lift hips to place tennis ball between body and floor where the fingertips meet the glute.
Use arms and opposite leg to stabilize while you roll the glute muscle over the ball slowly, maintaining even pressure.
Pause on any tender spots.
Continue for 30 second and repeat on the other side.
Shoulders: 30 Seconds Each
Lie on side with bottom arm extended over your head.
Lift upper body slightly and place the tennis ball between the floor and the spot where your shoulder meets your torso.
Using your top arm and legs for stability, roll muscle over the ball slowly and evenly.
Pause at any tender spots.
Continue rolling for 30 seconds and repeat on other side.
Robbie Davis, CSCS, ATC, PES, is founder of Gameshape, Inc. He spent eight seasons with the NBA’s Los Angeles Clippers until the founding of Gameshape in 2003. Robbie has worked with athletes such as Blake Griffin, Tyson Chandler and Lamar Odom. He is a USC graduate with a BS in Physiology. For more info, visit http://www.gameshapeinc.com/.
