Myofascial release

Mister Vain

Just wondering has anyone tried this? I was searching the web for solutions to tight hamstrings and this popped up.

fits

Yes. With a foam roller or tennis ball. It really helps

Mister Vain

Yeah I might just get a tennis ball and try that for a while. I feel like I've hit a wall with regards to the stretching.

Alf Veedersane

Here's a good link to Mike Robertson's manual:

http://robertsontrainingsystems.blogspot.ie/2008/10/download-free-smr-e-manual.html?m=1

thehamo

Static stretching has big limitations in terms of increasing length of muscle and flexibility. A good way is to use a muscle energy technique. Contract the muscle you want stretched for 10 seconds so for example hamstring dig your heel into the ground with force for 10,seconds , relax take a deep breath and bring it into a stretch for 20- 30 seconds.

Also try soft tissue release. While sitting your knee in the bent position. Place your hands on the hamstring tendons above the knee (you'll feel them popping up) press in and keep them held in as you straighten out your leg you should feel something like a burning stretch sensation in the area

Mister Vain

I picked up a foam roller in Tesco today, complete with instructional DVD. Some of the exercises are painful but I must admit I feel nice and limber after using it.

Alf Veedersane

Mister Vain wrote: »

I picked up a foam roller in Tesco today, complete with instructional DVD. Some of the exercises are painful but I must admit I feel nice and limber after using it.

The soreness lessens as the tissue releases so it will pass.

nice_guy80

keep at it and soon you'll be using a wavin pipe

shell182

hey...just wanna see if anyone has any good tips for loosening out the lower quads? its pretty tight and sore where my quads connect to my knees. I have a foam roller and having been using it but it's not getting better

Alf Veedersane

Use something smaller like a tennis ball, lacrosse ball, sliothar etc. Roller won't get into small tissue as well as those

shell182

Thanks ! will try it out and try nor to scream with the pain lol

fits

shell182 wrote: »

Thanks ! will try it out and try nor to scream with the pain lol

Ease into it. You dont have to release it in one go! I use a tennis ball on my hips. Its great.

JJayoo

shell182 wrote: »

hey...just wanna see if anyone has any good tips for loosening out the lower quads? its pretty tight and sore where my quads connect to my knees. I have a foam roller and having been using it but it's not getting better

Might not be the quads that are at fault, there are a lot of muscles coming up from the calf and shin area that connect into the knee. Roll out these buggers, but be careful as it can be difficult to manipulate yourself on a foam roller to hit these areas with suitable pressure, can be very very sore if you apply to much pressue

shell182

JJayoo wrote: »

Might not be the quads that are at fault, there are a lot of muscles coming up from the calf and shin area that connect into the knee. Roll out these buggers, but be careful as it can be difficult to manipulate yourself on a foam roller to hit these areas with suitable pressure, can be very very sore if you apply to much pressue

Hi JJayoo... Thanks for the advice, so roll out the calfs and shins also? I have tried these before and never really felt much pain, even when putting my weight behind it! Even the hamstrings seem ok but calves and the IT band is almost tear inducing!

JJayoo

The more you work on the calfs the easier they become. The hamstrings are a tricky muscle to roll as it's hard to get enough pressure onto them. Best way I find is to use a ball while sitting on a chair and move from side to side, can be nasty if you hit on a sweet spot.

The piriformis muscle is another tricky one. This video shows the best technique I have found, the diagonal angle at 2.03 in video, but also use the opposite angle (the angle she was originally in)

ps look at the sexual tension between them....

shell182

JJayoo wrote: »

The more you work on the calfs the easier they become. The hamstrings are a tricky muscle to roll as it's hard to get enough pressure onto them. Best way I find is to use a ball while sitting on a chair and move from side to side, can be nasty if you hit on a sweet spot.

The piriformis muscle is another tricky one. This video shows the best technique I have found, the diagonal angle at 2.03 in video, but also use the opposite angle (the angle she was originally in)


ps look at the sexual tension between them....

Great will give it a try thanks! lol ... thats a bit creepy!

Alf Veedersane

JJayoo wrote: »

ps look at the sexual tension between them....

The video stops just before the fascial release.

Mister Vain

This one is pretty good too.

https://www.youtube.com/watch?v=61DrGN4QFlc

shell182

LOL !! So in order to foam roll properly you really need some good porno music playing in the background

Mister Vain

shell182 wrote: »

LOL !! So in order to foam roll properly you really need some good porno music playing in the background

Well its better than the music that came with my instructional DVD anyway, which was more like Punjab music. It sounded like this.

https://www.youtube.com/watch?v=UubNQMpA3j4

moc moc a moc

Mister Vain wrote: »

This one is pretty good too

She could release myofascia any time! :eek:

JJayoo

Mister Vain wrote: »

This one is pretty good too.

https://www.youtube.com/watch?v=61DrGN4QFlc

It's good to know that I must look equally as good when I'm foam rolling in the gym.

Brian?

shell182 wrote: »

Hi JJayoo... Thanks for the advice, so roll out the calfs and shins also? I have tried these before and never really felt much pain, even when putting my weight behind it! Even the hamstrings seem ok but calves and the IT band is almost tear inducing!

The foam roller may not be aggressive enough for your hamstrings, calfs or arse. I use a baseball on those.

Mister Vain

So I've been doing it nearly a month now. I've really noticed a difference. I find the tennis ball better for the hamstrings, but for everything else the foam roller works fine.