Performance Booster Series: Pre-Workout Myofascial Release
Andrea will be teaching this free workshop on April 30 at 12:00 PM EST by Kaari Prehab.
https://www.eventbrite.com/e/performance-booster-series-pre-workout-myofascial-release-tickets-320117308487?utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=listing&utm-source=cp&aff=escb
What is myofascial release?
The application of gentle pressure on the myofascial connective tissues. It is safe and effective. We will teach you techniques you can do on your own with simple tools.
I know what muscles are. What are the myofascial connective tissues?
Myo means of muscle or related to muscles. We may be less aware of our fascia or connective tissue that supports, connects, and separates different types of muscle, other tissues, and organs in the body. We have a bodysuit of fascia from head to toe. It is flexible and oh, so strong. Our fascia transmits force, fills space, and provides a scaffolding for our whole body. Collagen and elastin fibers form the fascia. It is fascinating to know that our fascia is also an internal information highway. The cells communicate with each other directly and by us letting us know how we feel, where we are in space or proprioception, and other internal and external stimuli.
What is Myofascial Release or MFR?
The purpose of MFR is to release tension, restore the directional flow of collagen fibers, break up adhesions to restore motion, hydrate tissues, increase circulation, reestablish myofascial glide, and allow the communication system to flow unimpeded. The approach is to use a foam roller, myofascial release balls, tennis or other similar-sized sports balls, or other props to apply pressure to the tissues. We avoid bones, nerves, visible swelling, bruises, cuts, and carpal tunnel. We don’t apply pressure to areas that are sore. During pregnancy, we avoid the abdomen.
Patience is required. Our muscles respond more quickly than our fascia. If we had adhesions or our collagen fibers are misaligned, it will take some time to restore the fibers. The results will make the effort worthwhile. In practice, frequency is more effective than duration. It is better to practice MFR for 10 minutes each day than for an hour once a week.
The basic premise is to apply a ball to a specific muscular area. Let’s say our Upper Trapezius. To apply pressure, we place the ball near the top of our shoulder and press into a wall or the floor to apply pressure. We inhale to press the ball away and then exhale and allow the ball to move into our tissues. We move around from side to side and up and down to find areas of sensation. We focus on an area where we have sensation for up to a minute or so and move on to another location. We use a combination of approaches including compression, rolling, cross-fiber, and shearing.
As with any exercise, it is advisable to consult with a healthcare provider first. MFR does not replace medical care.
We like to do MFR pre-workout in combination with dynamic stretching and active warmup. Research shows MFR can improve flexibility without decreasing muscle performance. We can target specific muscles depending on our intended workout. This can be very useful for sports such as pitchers, golfers, and tennis players. It is equally helpful if you plan to lift weights, go for a run, swim, or do yoga. MFR is a great tool to add to your workout routine.