Wright: Daily Myofascial Release (SMR) program
September 23, 2016
Last week SMR guidelines were highlighted and this week, a basic daily SMR program will be featured. This is just the tip of the iceberg regarding SMR techniques; however, the following program will address the major muscle groups of the body. And, as always, prior to beginning any exercise program, please consult your physician.
Roll five-ten times across each muscle to a point of tolerance.
1) Begin on the floor with the calf muscles (unilateral) resting on one end of the foam roller, approximately, two to three inches from the end of the foam roller. With the outside leg flexed and foot on the floor for support, lift the buttocks off of the floor and hold your body weight via your hands/shoulders/core muscles, as you roll from just above the Achilles tendon, to just before you contact the back of the knee joint. Stay away from joints, rolling rhythmically along the calf muscles. Then, externally rotate the leg from the hip joint so that your toes face outward and roll along the lateral side of the calf muscles, then internally rotate the leg from the hip joint with the toes facing inward, and roll along the medial side of the calf muscles.
2) Work your way toward the hamstrings, again avoiding contact behind the knee. Roll from just above the knee joint to just below the buttocks, performing the same external/internal rotation of the leg at the hip joint to address the lateral and medial aspects of the hamstrings. Perform #1 and 2 on the opposite side.
3) Sit on the foam roller, centering your buttocks on the roller and roll over the buttocks area. You may follow the diagonal direction of the gluteus maximus muscle fibers and work around the muscle.
4) Turn over to the right side of the hip, contacting soft tissue only, and then scissor the left leg over the right leg with the foot resting on the floor in front of the right leg. Supporting yourself with your arms/hands on the floor, roll across the side of the hip.
5) Stay on the right hip and cross the right foot above the left knee and roll on the soft tissue of the hip. Then, repeat #4 and 5 on the opposite side.
6) Sit on the roller and place both feet on the floor, slipping a little further down toward the lower back, place your hands on the backs of your thighs and tuck your chin in to prevent straining the neck, rolling across the lower back soft tissue.
7) Work up the spine, to mid-upper back, placing your hands, one on top of the other, on top of the head and glue the elbows together separating the scapulae, and roll between the scapulae. *Never roll the cervical region (i.e. neck).
8) Flip over to the hands/knees with your elbows/arms on one side of the foam roller and your thighs on top of the roller and knees/toes off the floor. Roll just below the pubic bone to just above the knee joint releasing the quadriceps/soft tissue. Then, externally rotate the hip so that the knees/toes face outward and roll the medial quadriceps and inner thighs. Follow this with internally rotating the hip so that the knees/toes face inward and roll the lateral quadriceps.
Jackie Wright is the owner/manager of Mountain Life Fitness, LLC located in Granby, Colorado. She may be reached at her website at http://www.mtnlifefitness.com, her email address at firstname.lastname@example.org, and her Facebook page at Mountain Life Fitness.