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.