Self Myofascia Release (SMR)
- YMCA Westwood Location-CANCELLED
This class was designed to explore our myofascial system. Our bodies have a covering of connective tissue called fascia. This fascia wraps and connects the muscles, organs, nerves, and blood vessels. Restrictive movement, sedentary lifestyle, injuries/disease and/or stress on the body can be demonstrated in the fascia and underlying muscles. In this 60-minute class, We will work to release tight fascia, increase blood flow, and circulation to the soft tissues. We will also break up trigger points that individually cause restrictions, and discomfort. The outcome is similar to the effect of a deep tissue massage. The goal is to soften and lengthen the fascia, and break down scar tissue or adhesion’s leaving you feeling lighter, energized and more fluid.
The exercises for these sessions are practiced on the floor seated, lying on the back, and the belly.
Fascia~Everything is connected!
The Secret to better Health
What is Myofascial Release? (MR)
Myofascial release is a type of therapy often used to treat myofascial pain syndrome. Myofascial pain syndrome is a chronic pain disorder caused by sensitivity and tightness in your myofascial tissues. These tissues surround and support the muscles throughout your body.
Myofascial release is a manipulative treatment that attempts to release tension in the fascia due to trauma, posture, or inflammation. Connective tissues called fascia surround the muscles, bones, nerves, and organs of the body. Points of restriction in the fascia can place a great deal of pressure on nerves and muscles causing chronic pain.
In our Myofascial Release Class we will employ several techniques meant to balance tissue and muscle mechanics and improve joint range of motion in order to relieve pain.
What is Self Myofascial Release? (SMR)
Also, Self myofascial release leads to better (and longer) performance in the gym
- Foam rolling is one of the forms of self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel good results. Using the foam roller can deliver improvements in flexibility, muscle recovery, movement efficiency, inhibiting overactive muscles, and pain reduction with just minutes of application
- Trigger Point Ball is another form of SMR . The Trigger Point Ball is a simple, portable device designed to relieve pain and reduce muscle tension caused by muscle trigger points. Direct pressure onto a trigger point, albeit uncomfortable, eventually relieves pain and reduces muscle tension.
Types of TP Ball Techniques:
Some benefits include:
1. Corrects Muscle Imbalances
Helps our muscles relax and at the same time provides optimal length-tension relationship, which helps avoid muscle restrictions when we perform an exercise, so it will give a positive feedback to our CNS.
2. Improves Joint Range of Motion
Can basically break the knots (which restrict our range of motion) in our muscles, which can help us use our full range of motion.
3. Relieves Muscle Soreness and Joint Stress
Speeds up recovery because of better blood circulation in the body.
4. Improves Neuromusclar Efficiency
Good for blood circulation hence, it also provides better oxygenation in our muscles.
5. Relaxes our Muscles
Helps our muscles relax by activation of sensory receptors connecting our muscle fibers to our tendons.
6. Provides Optimal Length-Tension relationships
Can lengthens your muscles and breaks up adhesion and scar tissues.
What is fascia?
Simply put, fascia is the body’s connective tissue. It is a head to toe, inside to out, all-encompassing and interwoven system of fibrous connective tissue found throughout the body. Your fascia provides a framework that helps support and protect individual muscle groups, organs, and the entire body as a unit.
For those of you who are visual learners, you can imagine your skin is like the rind of an orange. So, if your skin is the outer layer of the orange peel, the thicker, white, fibrous layer that lies almost immediately beneath the peel would be your fascia. Just as that thicker layer completely surrounds the inside of the orange, the same holds true to your fascia. We all have a layer of fascia directly beneath the skin that completely envelopes the body, giving another protective barrier between the skin and the deeper soft tissue.
Fascia plays an important role in the support and function of our bodies, since it surrounds and attaches to all structures. In the normal healthy state, the fascia is relaxed and wavy in configuration. It has the ability to stretch and move without restriction. When one experiences physical trauma, emotional trauma, scarring, or inflammation, however, the fascia loses its pliability. It becomes tight, restricted, and a source of tension to the rest of the body. Trauma, such as a fall, car accident, whiplash, surgery or just habitual poor posture and repetitive stress injuries has cumulative effects on the body. The changes trauma causes in the fascial system influences comfort and function of our body. Fascial restrictions can exert excessive pressure causing all kinds of symptoms producing pain, headaches or restriction of motion. Fascial restrictions affect our flexibility and stability, and are a determining factor in our ability to withstand stress and perform daily activities
Check out this cool video link.
Muscle tension or fascia tension?
Like bones, fascia bands are composed primarily of collagen which gives them a tough but pliable texture. The fascial system maintains a balance of tension and elasticity which allows for smooth, unrestricted movement of each muscle group while holding everything in place. If the fascia is restricted then muscle contraction is restricted.
Restriction is where pain and injury can happen, but the restriction could come from either muscle or fascia, and possibly in another part of the body. This is the part that has clinicians scratching their heads. Tight fascia is every bit as painful and restrictive as a tight muscle.
This is the aim of myofascial release: To restore the natural elasticity to tight and hardened fascia.
Techniques we will use in Class?
Foam Rolling + Trigger Point Ball + Restorative Yoga this is a Guided Class (60 Minute)
What to expect in class?
Pressure on a muscle knot should generally be clear and strong and satisfying; it should have a relieving, welcome quality. This is “good pain.” SMR is a conversation with your nervous system. So you want it to have the right tone. Friendly & helpful! Not shouty & rude.If you are wincing or gritting your teeth, you probably need to be more gentle. You need to be able to relax.
The intensity of the treatment should be Goldilocks just-right: strong enough to satisfy, but easy to live with. On a scale of 10 — where 1 is painless and 10 is intolerable — please aim for the 4–7 range, and err on the side of gentle at first. Beginners are often much too aggressive. (And the pros too!)