Bro, do you even Self Myofascial Release (SMFR)? Even if your tongue protests at having to pronounce that, you’ve definitely done it at some point if you’ve ever trained with us at Strength System. Remember the foam roller and the lacrosse balls? We like to have all our trainees start their sessions with about 5 minutes of SMFR using these tools. If you have a desk job, or lead a generally sedentary life (and yes, working out 3 days a week and doing nothing else is sedentary), or spend a couple of hours every day driving, you will probably benefit from some SMFR.
A quick primer: fascia refers to the layers of connective tissue that envelop the body all the way from the toes up to the skull. Most relevant for us, fascia also envelops our muscles (hence the term ‘myofascial’). Theoretically, SMFR helps to break up ‘adhesions’ that develop in our fascia from overuse, imbalances, and the general stresses of life. This prepares our muscles and joints to move through a larger range of motion than they previously could. While the science behind why SMFR works is still hotly debated, we’re just happy that it works.
While specific problem areas depend on the individual person, we typically find that most people will need to prioritize their glutes, upper back, chest, lats, and hip flexors. As a general rule, make about 5-10 slow passes up and down each muscle group that you’re targeting. If you find a tender spot, pause on it, and take a couple of slow, full breaths, and think of sinking your body slightly into the roller.
Just one warning: don’t expect the foam roller or the ball to cure all your mobility ills. You can’t roll out your thighs, hop off the roller, and do a split for the first time ever. At best, it gives you a short window of opportunity to use your new flexibility superpowers to work on your basic movements. And always remember the 80% rule: you should be in significant discomfort, but never in pain. Bro tip: if you’re holding your breath, don’t!
-Varun Srikanth
varun@strengthsystem.in