RESOURCES
Self Myofascial Release
Surprisingly, many people still don’t know the benefits of using a foam roller or other self- massage tools on themselves. It is one of the most misunderstood and underrated techniques for speeding up healing and getting out of pain.
Whether you spend your day sitting at a desk, are a weekend warrior with some nagging aches and pains, or a competitive athlete looking to decrease soreness and improve performance, self-myofascial release (self-massage) works.
In a nutshell, self-myofascial release is a type of self-massage using a hard foam cylinder, tube, or a ball. It will help:
break up scar tissue
increases blood flow
minimize pain
increase range of motion
improve performance.
Many weekend warriors and sedentary people end up feeling stiff and hurting, and mistakenly believe there is something wrong with their joints that might require surgery, or that it’s just a function of getting old. They write themselves off and stop doing what they love to do. Most of the time, all they need to do is regular self-myofascial release.
Before you buy into the pervasive theory that surgery is required or you’re old, check out the three videos on my resources page to learn some self-myofascial release techniques to get out of pain. It’s simple to do and takes a few minutes a day.
Here are 5 things to remember when adding self-myofascial release techniques to your better workout:
1. Start slowly. Use a softer (white or blue) roll and a tennis ball.
2. If rolling on the floor causes too much pain, go on a rug, a couch, or up against the wall.
3. Be brave, and get to know your body. It’s OK to get into spots that are sore.
4. Enjoy “good hurt” but don’t overwork any specific spots.
5. Keep breathing and be patient with yourself and the process.
Have you tried foam rolling? What do you notice?
Sheila Mann's Testimonial
Sheila Mann doing Suspension Strap Push-ups on an elevated Single Leg.
Just another Saturday Workout Part 2
Spray Tan Fitness
Dreams or Goals
Intro to Self-Myofascial Release
Self Massage using the Energy F X Tube (Upper Body)
Self-Massage for Lower Body using Energy F X Tube (IT Band , Glutes)
Level 3
This is our advance level. In this level you will be asked to increase the challenges to your strength, balance and to some degree, your conditioning. We continue to focus on the major joints of the body (hips, shoulder, and knees) with the added challenge of resistance. This level also includes the added challenge of coordination, as many movements require the integrated movement of both upper and lower body.
Level 4
This is our premium level. In this level you will be asked to significantly challenge your body through increased demands on your functional core strength in movements that will significantly challenge your balance and strength simultaneously. Here we will ask you to begin to optimize your balance, core activation, and improved range of motion in a functional aspect – integrated movement of both upper and lower body, but at a higher level of accountability.
