Fitness & Health

Recover Faster and Feel Better Now

Every major athlete already knows that recovery is the key to advance performance.

• Reduce your stiffness while improving blood flow
• Increase your muscle hydration
• Improve your tissue & myofascial relaxation

Tissue Dysfunction

Myofascial rolling is a compression flexibility technique that uses direct pressure to the the myofascial tissues. Western science doesn’t know a whole lot about the fascia system. Current evidence suggests that a foam rolling produces a neurophysiological response by stimulating sensory receptors in the body. Research has also found that myofascial rolling reduces arterial stiffness and improves vascular endothelial function, which are all connected to age-related physiological changes.

Self-myofascial Release (SMR) is used to inhibit overactive muscle fibers by focusing on the neural and fascial system. Myofascial adhesions are knots in muscle tissue, which can result in altered neuromuscular control. When muscle fibers are altered from myofascial adhesions, the fibrous tissue that surrounds and separates muscle tissue (the fascial system) can get out of alignment.

Areas to Consider:

• Upper body:
  • Thoracic Spine
  • Latissimus Dorsi
  • Pectorals
  • Upper Trapezius
  • Levator Scapulae
• Hip Complex:
  • Hip Flexor
  • TFL / IT-Band
  • Piriformis
• Legs:
  • Biceps Femoris
  • Gastrocnemius / Soleus
  • Quadriceps
  • Adductors
  • Feet

SMR Tools

• Myofascial Foam Rollers
• Myofascial Balls: Spherical tools that come in different sizes and densities (often called massage balls).
• Handheld Myofascial Rollers
• Vibration
• Cupping: A form of myofascial therapy commonly practiced in Asian and Middle East cultures that has recently become more popular in the United States.
• Myofascial Flossing: Method intended to increase flexibility and range of motion (also called “voodoo flossing” or “flossing”).
• Instrument-Assisted Soft Tissue Mobilization: Specifically designed instruments to provide a mobilizing effect to scar tissue and myofascial adhesions.

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Recommended Tools

Here are a couple of tools that I recommend. I have many years of personal use with them. I give recommendations to them as a personal trainer, and I have given them as gifts on several occasions. Great quality foam rolling tools at an affordable price.

5 inch Ball

2.6 inch Ball

2.6 inch Ball Extra Firm

Trigger Massage Point

Roller Bar

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Key Points for Application

Consider how to use the right SMR tool for the location of your body. Myofascial rollers vary in shape, size, and density, which the pressure, density, diameter, and texture will give different intensities of sensation. The amount of pressure will obviously dictate the range of gentle sensations to intense discomfort. Yet one should also consider the diameter and density of the foam roller as a hard & small roller will have more “bite” when compared to a soft & big roller. Using a handheld roller can give you more control for sensitive areas such as the quads and calve muscles. Using the body weight on the wall will be a much more gentle touch than your full body weight on the floor. Foam rolling can be a unique ritual in which your body can tell you where tension manifests physically. Take it slow and be mindful of what the discomfort is telling you, and always compare how you feel before and after your rolling sessions.

Step 1: Reduce Overall Tension

Roll the target muscle slowly to identify an tender spot, then hold for a minimum of 30 seconds of continual pressure. Breath and slowly relax into the “discomfort”. You can breath and relax into the target area for 60 seconds or until you feel the reduction of discomfort is adequate.

Tender spots, usually indicates the presence of muscle tension (hypertonicity). SMR is best done before stretching because the breaking up of fascial adhesions can potentially improve the tissue’s ability to lengthen through correct stretching techniques. Foam rolling is an excellent way to warm up.

Step 2: Introduce Tissue Movement

For example, foam rolling your calves can be progressed by ankle movements, which will move the calf tissue under the compression and will allow for a deeper affect.

Precautions & Contraindications

While SMR is a powerful and effective tool for recovery, joint mobility, muscle correction, and overall good health; there are some things to be careful of. It is not recommended to roll your lumbar as the thoracic spine is reinforced by your ribcage and your lower back is not, so the risk of injury is high. It is also not recommended to wake up and immediately start foam rolling as your body chemistry needs some time to “wake up” after sleep. Some contraindications is as follows on table 3.2. Should you have health concerns you should always consult with your doctor to get approval for foam rolling especially if there is hypertension concerns.

Stability Exercise trains your ability to control your body through movement on unstable surfaces, which greatly increases your neuromuscular control of your balance while strengthening your stabilizing muscles. Below are four important reasons you should include stability exercises into your training.

It Improves Athletic Performance

Functional & athletic movement cannot function optimally if there are muscle imbalances. Muscle imbalances lead to injuries. Injuries can bring training to a complete stop of progression.

Core Stability Can Help for Lower Back Pain

If you’re like me, then too much sitting gave you chronic lower back pain. Chiropractic and ergonomics was not enough for me. I had to go through a core strengthening program to keep back-attacks away.

Injury Prevention

If a muscle for any particular movement doesn’t do their fair share of the work, it passes the work to other muscles. Over time if this movement becomes a repetitive movement (like sitting for long hours), which can cause the muscle to become weak and others too strong. This is how muscle imbalances are started. Changes in both length and muscle tension can alter the a joint’s resting position and cause chronic stress. Stabilization training strengthens stability muscles, so they can be supportive to the kinetic chain.

It Improves Longevity

Improving your posture, coordination, and sense of balance is crucial for those transitioning into their golden years. Fall prevention programs usually look like this:

1. The fear of falling: Being afraid of falling makes it harder to not fall as walking with stiffer, smaller, and slower steps might feel safer, it leads to the opposite effect by falling.
2. Resistance training: This is usually done with flexibility, stability, and functional movement.
3. Cognitive training: Often overlooked in many fall prevention programs, but our neuromuscular abilities play a huge role in keeping balanced.

Martial Arts & Stability Training

Anyone who has played around with boxing will understand how important stability is for generating power and agility. There are numerous styles that focus on rooting, grounding, and centering yourself as a means of stability training. In fact a huge part of martial art training is stability training. My martial art training address all three of these concerns. Stance training are often referred to as rooting and grounding, and are excellent ways to improve the physical components of stability. Stance training can also come in the form of standing and moving meditations, which seek to improve the non-physical aspects of health such as centering and mindful meditations. Stability training in martial arts is challenging and fun with many different kicking exercises and footwork drills that progress into SAQ & plyometric exercises. Unfortunately football isn’t something you can carry into old age, but martial arts on the other hand, grows gracefully into the golden years–especially soft styles like Wing Chun and Tai Chi.

Stability exercises will definitely improve your physical activities. Learning new activities is probably one of the best things you can do for your body and neuromuscular health. Are you looking for something new or is your body in pain? Try a free online consultation with me, I’d love to hear from you and learn about your fitness goals. Comment below and share what you think.

Recommended Balance Board

Here is a link to a balance board that I have been using for years. I have recommend this brand and model to my clients and have given them out as gifts.