||[May. 12th, 2005|12:11 pm]
Self-myofascial release (SMR/SMFR)
Myofascial release (a deep tissue massage therapy, like rolfing, hellerwork etc.), that you can do on your own! It can be convinient to be able to do it anytime that suits you, and also, economically speaking - not everyone can afford to go to a body therapist.
All you need is a foam roller (a roller made of foam, nothing more!) By using your bodyweight, you roll over your muscles, massaging them and releasing the fascia. SMR has many benefits, but one very important is that it can help correct muscle imbalances. It could be considered a sort of stretching, but along with the benefits of regular stretching, SMR also offers release of adhesions and scar tissue. SMR is a pretty simple technique to learn, I suggest looking through the links provided on the userinfo page, as they contain more specific instructions and illustations.
A foam roller usually costs between $5-20 depending on size and where you buy it, and they can be found on many online stores.
I have tried SMR myself, although not for long so I can't say anything yet about long-term results, but I can say, it feels good. The first time you try it it's quite unpleasant, well actually I'd say that it hurts. And as far as I've heard, it's supposed to hurt some, but in a good way. Especially the IT-band (long muscle that runs along the outside of the thighs) hurts for most people, but don't skip that part, because tight IT-bands affects lordosis. One good thing, is that while rolling it may hurt but once you get off the roller, you feel this relief.
(cross-posted to community userinfo)