Self Myofascial Release
The following techniques are all shown with a foam roller, but can be used with a massage stick or tennis ball as well. You may need a partner to assist you when using a massage stick for certain areas of your body. As for using a tennis ball, simply lay on any particular area to cause a release of tension.
1. Hip External Rotators
Sit on the roller and lie towards one butt check. Roll knot out back
and forth. As with all that follow, if a severe pain spot is
noticed, hold on the spot for 30-45 seconds or until pain
diminishes.
2. Piriformis
From the position above, simply cross one ankle over the opposite
knee and continue to roll.
3. Hamstrings
Roll from your glute down to the knee. Roll with toe up, toe in and
toe out to get all three hamstring muscles.
4. Calves
Roll from back of knee to Achilles tendon. To intensify, stack off
leg on top of rolling leg.
5. Glute Medius
Lie on side and roll from top of hip to bottom of butt cheek. Think
of rolling the side of your butt.
6. ITBand and TFL
From the above position, roll from top of hip down to knee. To
intensify, stack legs on top of each other. Extremely painful for
most athletes.
7. Peroneals
From the above position, roll from knees down to ankles. To
intensify, stack legs on top of each other.
8. Low Back
Lie on roller, and roll from middle of back to top of hips over the
lumbar region.
9. Upper Back
From the above position, roll from middle back to the base of the
neck over the shoulder blades and thoracic spine. For the greatest
benefits, hands should be behind head and elbows pulled together.
10. Hip Flexors
Lie face down on roller, and roll from top of hip to your hip
pocket. Small range of motion over the notoriously tight hip
flexors.
11. Quadriceps
From the above position, roll from top of hip down to knee. Roll
with toes down, toes out, and toes in to work out all four
quadriceps muscles.
12. Adductors/Groin
Open leg up and point roller towards 1 ‘o’ clock for right leg and
roll from hip all the way down to the knee. Point roller towards 11
‘o’ clock for left leg.
13. Anterior Tibialis/Shins
Roll from knee to ankles. To intensify, cross one ankle over the
other.
14. Lats/Teres Major
Lie on side, and roll from arm pit to just over the shoulder blade.
Turning body more towards the ceiling will get more rotator cuff.
This may be the most painful areas in the body for most athletes.
I hope that you can implement these foam roller exercises into your
training programs to better serve your athletes or yourselves and
ensure that you are getting the most out of your training.
You can purchase foam rollers through Perform Better.
Posted with permission of Brijesh at www.sbcoachescollege.com
