Foam Rolling: Self Myofascial Release
Method_One
Posts: 58 Member
Well I've been looking for something to post the last week, and short of a review of Vitamin D action and dosing recommendations I've been failing to summarize in a timely manner, I haven't had much luck. I was going to post on methylhexanamine (in Jack3d) as a work out stimulant after taking some for a few workouts, but after a quick burst of euphoria , a lot of sweating, a nice little crash period, and a noticeable stunted reaction when dosing the flowing day, I don't really think I can recommend it. I do support, and take, creatine and beta alanine (also in Jack3d) before and during resistance training for what it's worth.
Anyhoo, one thing I do recommend but rarely see people doing in the commercial gym I go to is Foam Rolling. All the details are in the links below. In short, It's a great way to get the kinks out of your legs, and it compliments preworkout mobility work.
Throwing in Foam Rolling, mobility patterns, and post workout static stretching will do nothing but improve your progress and make you feel better.
YouTube Tutorial:
http://www.youtube.com/watch?v=x5W0mu4gAfs
Article from Perform Better:
http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&languageId=-1&pagename=91
""BENEFITS OF SELF-MYOFASCIAL RELEASE 4
Correct muscle imbalances
↑ Joint range of motion
↓ Muscle soreness & relieve joint stress
↓ Neuromuscular hypertonicity
↑ Extensibility of musculotendinous junction
↑ Neuromuscular efficiency
Maintain normal functional muscular length
HOW DOES IT WORK?
A simple review of neuromuscular anatomy is required to apply the neurophysiological concepts. Two basic neural receptors are located in skeletal muscle tissue. These receptors are the muscle spindle and the golgi tendon organ. Muscle Spindles are located parallel to the muscle fibers. They record changes in fiber length, and rate of change to the CNS5,9. This triggers the myotatic stretch reflex, which reflexively shortens muscle tissue, alters the normal length-tension relationship, and often induces pain1,2,5. Golgi Tendon Organs (GTO) are located at the musculotendinous junction. They are sensitive to change in tension and rate of tension change2,5,7,8. Stimulation of the GTO’s past a certain threshold inhibits the muscle spindle activity, and decreases muscular tension. This phenomenon is referred to as autogenic inhibition2,4,7,11. It is said to be “autogenic” because the contracting agonist is inhibited by its’ own receptors. Reduction in soft-tissue tension decreases pain, restores normal muscle length-tension relationships, and improves function.""
Self Myofascial Release PDF (other examples of movements)
http://www.sld.cu/galerias/pdf/sitios/rehabilitacion-ejer/self_myofascial_release_.pdf
Anyhoo, one thing I do recommend but rarely see people doing in the commercial gym I go to is Foam Rolling. All the details are in the links below. In short, It's a great way to get the kinks out of your legs, and it compliments preworkout mobility work.
Throwing in Foam Rolling, mobility patterns, and post workout static stretching will do nothing but improve your progress and make you feel better.
YouTube Tutorial:
http://www.youtube.com/watch?v=x5W0mu4gAfsArticle from Perform Better:
http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&languageId=-1&pagename=91
""BENEFITS OF SELF-MYOFASCIAL RELEASE 4
Correct muscle imbalances
↑ Joint range of motion
↓ Muscle soreness & relieve joint stress
↓ Neuromuscular hypertonicity
↑ Extensibility of musculotendinous junction
↑ Neuromuscular efficiency
Maintain normal functional muscular length
HOW DOES IT WORK?
A simple review of neuromuscular anatomy is required to apply the neurophysiological concepts. Two basic neural receptors are located in skeletal muscle tissue. These receptors are the muscle spindle and the golgi tendon organ. Muscle Spindles are located parallel to the muscle fibers. They record changes in fiber length, and rate of change to the CNS5,9. This triggers the myotatic stretch reflex, which reflexively shortens muscle tissue, alters the normal length-tension relationship, and often induces pain1,2,5. Golgi Tendon Organs (GTO) are located at the musculotendinous junction. They are sensitive to change in tension and rate of tension change2,5,7,8. Stimulation of the GTO’s past a certain threshold inhibits the muscle spindle activity, and decreases muscular tension. This phenomenon is referred to as autogenic inhibition2,4,7,11. It is said to be “autogenic” because the contracting agonist is inhibited by its’ own receptors. Reduction in soft-tissue tension decreases pain, restores normal muscle length-tension relationships, and improves function.""
Self Myofascial Release PDF (other examples of movements)
http://www.sld.cu/galerias/pdf/sitios/rehabilitacion-ejer/self_myofascial_release_.pdf
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