Myofascial Release Techniques

Myofascial release is used to treat trigger points, muscles that are painful, characterized by taut bands or where the tissue has become thick and knotted, that can occur due to developing a poor kinetic chain, injury, or overuse.

You have fascia all over your body. It is a specialized connective tissue that surrounds the muscles, bones, and joints giving supports and protection. There are superficial, deep, and subserous layers as well as 3 types: dense connective tissue, ligaments, and tendons. The dense connective tissue extends from the tip of your head down to your last little piggy in one continuous piece. People generally don't think about there fascia, but it does a lot, transmitting mechanical tension (caused by muscle activity).

Self myofascial release is relatively easy and have been shown to reduce pain and increase Range of Motion (ROM). Spend 1-2 min per area and unsure your abdominal muscles stay tight to protect the spine.

Adductor:

1. Extend the thigh and place foam roll in the groin region with body face down.
2. Be careful when rolling in the adductor origins of the pelvis
3. If you find a tender spot, stop rolling and hold on that spot 45sec or until pain is reduced.













Hamstring:
1. Place roller under legs with hips unsupported
2. Feet can be crossed if you want to do one leg at a time.
3. Roll from knee toward posterior hip
4. If you find a tender spot, stop rolling and hold on that spot 45sec or until pain is reduced













Quadriceps
1. Body is face Down with foam roller underneath legs
2. Make sure you keep your core tight to protect your back
3. Roll from pelvic bone to knee, make sure you get the outside thigh good
4. If you find a tender spot, stop rolling and hold on that spot 45sec or until pain is reduced

Iliotibial Band
1. Lie on your side with the foam roll positioned below hip bone.
2. Raise the bottom leg, this can be painful so do this move sparingly
3. Roll from the hip joint down to the knee, you should be hitting the outside of the leg when your rolling.
4. If you find a tender spot, stop rolling and hold on that spot 45sec or until pain is reduced








Upper Back
1. Hug your chest or place your hands behind hour head (like a sit up). This will open up your shoulder blades
2. Raise your hips till they are unsupported.
3. Roll mid back ensuring that your head remains supported.
4. If you find a tender spot, stop rolling and hold on that spot 45sec or until pain is reduced.