Self Myofacial Release (SMR) is a technique used to assist in the alleviation of muscle and joint imbalances. Imbalances tend to happen due to a multitude of reasons such as sitting or standing for prolonged periods of time, exercising while injured or activities dominated by one side of the body. This will eventually lead to further complications and potentially pain or further injury. There are various tools used to prevent and treat imbalances in conjunction with proper form, stretches, massage and therapies. Foam rollers, tennis balls and other specialty items are usually found in gyms, sports shop or therapist’s office.

Use this technique before and after your workouts.

Basic SMR procedures when working on your own are as follows (this explanation uses a foam roller):
1. Place the area/muscle over a foam roller. Remember appropriate posture even while lying on your side.
2. Roll back and forth over the area, especially if it is tender to direct pressure.
3. Pinpoint a ‘tender’ or tight spot and allow your body weight to sink onto the foam roller. Hold onto this position for 20 to 30 sec. (some conditions allow for 120sec under supervision). [Remember this should not hurt but some areas may be more noticeable than others]
4. Release and reassess the area you worked on.
5. ‘Roll’ on the opposite side of your body and compare.

Common areas that benefit from using this techniques include but are not limited to the calves, hip flexors (quads), Iliotibial (IT) band, piriformis (glute area), erector spinae (parallel to the spine) latissimus dorsi (lats/wings…) and pectoral muscles.

Avoid rolling directly on joints, bones and especially your spine.