PUSH 4 Step Warm Up

Would you believe that your client’s function could be improved for less than $20?

Sound too good to be true? By performing Self-Myofascial Release techniques on a simple piece of foam, your clients can improve flexibility, function, performance and reduce injuries. In a nutshell, your clients use their own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. And your clients can perform this program at home, maximizing their recovery time.

KINETIC CHAIN CONCEPTS

For the health and fitness professional to understand how this “magical” foam roll does all that, a basic understanding of the kinetic chain must be acknowledged. The kinetic chain is made up of the soft tissue system (muscle, tendon, ligament and fascia), neural system (nerves and central nervous system or CNS) and articular system (joints).

The kinetic chain works as an integrated functional unit. All components of the kinetic chain exist interdependently. If one segment is not functioning efficiently, then the other components must compensate, leading to tissue overload, fatigue, faulty movement patterns and finally initiating the Cumulative Injury Cycle. For example, muscle tightness restricts the range of motion that a joint may be moved. Because of muscle restriction (tightness, soft tissue adhesions and neural-hyperactivity), joint motion is altered, thus changing normal neural feedback to the CNS. Ultimately, neuromuscular efficiency is compromised, which leads to poor movement patterns, inducing premature fatigue and causing injury. A SMFR (Self-Myofascial Release) program helps your clients improve muscular balance and performance.

BENEFITS OF SELF-MYOFASCIAL RELEASE

• Correct muscle imbalances
• ↑ Joint range of motion
• ↓ Muscle soreness
• ↓ Neuromuscular hypertonicity
• ↑ Extensibility of musculotendinous junction
• ↑ Neuromuscular efficiency
• Maintain normal functional muscular length
• Relieve joint stress

HOW DOES IT WORK?

A simple review of neuromuscular anatomy is required to apply the neurophysiological concepts. Two basic neural receptors are located in skeletal muscle tissue. These receptors are the muscle spindle and the golgi tendon organ. Muscle Spindles are located parallel to the muscle fibers. They record changes in fiber length and rate of change to the CNS. This triggers the myotatic stretch reflex, which reflexively shortens muscle tissue, alters the normal length-tension relationship and often induces pain. Golgi Tendon Organs (GTO) are located at the musculotendinous junction. They are sensitive to change in tension and rate of tension change. Stimulation of the GTOs past a certain threshold inhibits the muscle spindle activity and decreases muscular tension. This phenomenon is referred to as autogenic inhibition. It is said to be “autogenic” because the contracting agonist is inhibited by its own receptors. Reduction in soft-tissue tension decreases pain, restores normal muscle length-tension relationships and improves function.

GENERAL GUIDELINES

The health and fitness professional should be proficient in these techniques prior to client instruction.

1. Hold each position one to two minutes for each side (when applicable).
2. If pain is reported, stop rolling and REST on the painful areas for 20-30 seconds.
3. Continuing to roll when pain is present activates the muscle spindles, causing increased tightness and pain.
4. Resting 20-30 seconds on painful areas will stimulate the GTO and autogenically inhibit the muscle spindles, reducing muscular tension and pain.
5. Maintain proper Draw-In Position, which provides stability to the lumbo-pelvic-hip complex during rolling.
6. Clients can perform SMFR Program one to two times daily.

SPECIFIC SELF-MYOFASCIAL RELEASE TECHNIQUES