Myofascial Release at Home
Over the years, both alternative and allopathic therapists have embraced myofasial release massage as one of the best ways to ease pain, tension, and rehabilitate a number of injuries. Are you experiencing back pain, muscle tension, inflexibility or restricted blood flow? Myofascial release is what you need to solve such problems. You don’t need to visit a gym to carry out myofascial releases exercises, as you can turn your home into the gym you need. With just a simple foam roller you are good to go.
What is Myofascia?
This is the strong tissue that surrounds and wraps your bones and muscles completely. The outer fascial covering is very dense, tough and flexible. Actually, it has a 2000 pound tensile strength. This tough and flexible net of tissue runs throughout your body from the head to the feet. The mechanical tension generated by external forces or muscle activity is transmitted by fascia. A healthy fascia is soft and pliable, allowing the unrestricted movement of muscles which is pain-free. Also, it helps in injury prevention and maximum strength maintenance.
What is Myofascial release?
This is a form of therapy used to release stuck and tight body tissues. This form of therapy uses deep or slow pressure to elongate and stretch fascia. A perfect myofascial exercise can help reduce tension, pain, fatigue, and improved body movement. The main objective of myosfascial release therapy is to find and release trigger points. These are points that pain generates from, and holding pressure on them causes the body to relax.
Myofascial release exercises
To carry out these exercises you will need a foam roll. A foam roll is quite inexpensive; you can get one from a physical therapy supply store or an online store like Amazon. Below are some of the myofascial release exercises that you can carry out in the comfort of your home, all you need is a foam ball or two tennis ball and a yoga mat.
- Release tension in your back
Bend your knees, lie on your yoga mat, and place the tennis balls on the side of your spine just below the trapezius muscles. You should let the tennis balls be pressed into the muscles of your spine by your body weight. Then roll up two inches, using your legs, to allow the tennis ball to gently roll down your spine. Travel down to cover the length of your spine, and repeat the process.
- Relax tight calf muscles
All you need is a 2 to 3 inch thick mat. Roll up your mat! Place your knees and hands on the floor with your forehead facing the ground, then into the crook of your knees tuck the rolled up mat. Sit up on your knees gently. Let the mat spend a few minutes on your knees. Afterwards move the mat on your calves, and sit up to allow the mat to be pressed into your calves by your body weight. Repeat the process with your mat tucked between your ankles and knees.