Foam Rolling & Stretching
These pointers will be an opportunity to learn more about your own body.
Understand how the muscles, ligaments, fascia and blood supply networks all fit together – or often not!
I already stretch – isn’t that enough for my body?
Stretching is only part of the solution when it comes to addressing tightness and restriction in the body. Fascial tissue can become ‘bound’ or ‘glued’ due to injury, inactivity or postural (bad) habits. If this stuck tissue is left alone without treatment, adhesions in the tissue can form and only specific types of movement or pressure can relieve the adhesions.
Fascia is the body’s ‘onsie’
So lets get into doing some rolling and find the right way to release the tension and make it part of our weekly program.
Find a tender spot in the area you are working and keep your roller on this point until it dissipates (generally no longer than 40 seconds). Your discomfort might start at a 10 and by time you have finished be at a 7.
Continue to roll generally over the area afterwards before moving on and finding another spot. Rolling and exploring can be both fun but also painful. Your pain however should not be shooting sharp pain – if this is the case – lay off the area and see a health professional about the site.
Piriformis/Gluteus Medias Stretch
Sit on side of glute area w/ankle of opposite foot across quad. Balance on hand and one foot holding “hot spots” until pain diminishes. Roll from top of glute to middle.
Hamstrings
Balance on hands to work hamstrings from glute to knee. To deepen the stretch cross one foot over the other.
Gastrocnemius / Soleus (Calf)
Balance on hands, roll from knee to ankle. Deepen the stretch by crossing one foot over the other. Change direction of your toes to change stretch.
Iliotibia Tract (ITB)
Begin with roller at hip bone on your side. Keep body perpendicular (level) to ground. Balance on forearm. Slowly roll to find ‘hot spots’.
Change emphasis slightly by rolling side to side. Beware – have patience & breathe with this one.
Teres Minor/Lats
Lie on one side with shoulder perpendicular to the ground. With arm bent rollout & try with arm straight.
Thoracic Spine Mobility
Begin with roller around mid balance with back flat on ground. Put hands behind head. Slowly roll to mid shoulder blade area. Roll to right or left to deepen stretch.
Full spine distraction
Lay length ways on roller making sure your. Tailbone up to your head is on the roller. Feet apart, slowly roll side to side.
Quads
Balance on elbows, face down with quads on roller. Work your way up or down roller. To deepen stretch cross over your foot over the other and /or roll side to side.
Adductors
Balance on elbow and hand with one leg out about 130 degrees. Slowly roll from knee to hip changing leg position to find the ‘hot spot’.
Tibialis Anterior Release (Shins)
Place shins on roller using hands to support for balance. Using your arms, slowly move your body forward and backwards allowing the foam roller to massage the muscles.
Before you start …
Where you are sore is likely where you are bound down in your fascia. Go slowly, fascia is highly sensitive – the pain will lessen after the first few tries. A little often is better than a lot not so often. A release session of 10mins, 3 times a week will be more effective in the long term than a 30min session once a week.
It takes time! We have built up these areas in our bodies over years and years of injuries, poor posture and job/life stress. A few sessions will unlikely make significant changes in the longer term.
These are not strict rules or releases you have been shown. I have applied my own knowledge with what I have learnt along the way and applied it to my knowledge of the lines. You can certainly try different areas along the lines and see what happens!
Contraindications – we should obviously be careful in situations such as:
- Pregnancy – you would not do the front of your body.
- Osteoporosis – not advisable, especially near the bony areas.
- Certain spinal problems – spondylolistheses, disc herniations.
- If in any doubt, then don’t do it.
I have learnt about these SMR techniques from Trevor Aung Than (Physio, B.Sc) Australian trained physiotherapist, presenter and writer. Trevor has not only studied with some of the most respected industry leaders in anatomy and movement science (Thomas Myers, Ian O’Dwyer, Michol Dalcourt, Steve Cotter) but has applied this knowledge in the real-world setting with world-class athletes at both Cirque du Soleil and currently at the West Australian Ballet. This advice is intended for healthy populations & should not be taken as treatment for injuries unless prescribed by a health professional.
Check out more about Trevor: www.airyogaperth.com.au
Register your next class
Further Study?
Myers, T.W. 2009. Anatomy Trains: Myofascial Meridans for Manual and Movement Therapists. 2nd ed. New York: Churchill-Livingston. Fuller RB: Synergetics. New York, McMillan Publishing Co, 1975, pp 372-420.
Stecco C, Porzionato A, Lancerotto L, Stecco A, Macchi V, Day JA, De Caro R (2008) “Histological study of the deep fasciae of the limbs,” J Bodyw Mov Ther 12(3): 225-230.