ROLL OUT!!!!

Foam rolling is becoming a major staple in training programs today. There are tons of benefits.... beyond lookin like a fitness pro rollin around on the ground after your work outs. Here are a couple reasons you might  want to include SMR techniques into your trainings and daily workouts.

BENEFITS:
1) Improvement of mobility and range of motion
2) Reduction of scar tissue adhesions
3) Decreased tone of over-active muscles
4) Improved quality of movement
5) A great substitute for deep tissue massages

Check out the glam roller babe

WHY WE SHOULD ROLL: SMR stands for self-myofascial release. The golgi tendon organ (GTO) is the key ingredient for effective foam rolling. The GTO is a mechanoreceptor found at the muscle-tendon junction. It tells us the level of tensions within our muscle/tendon group. When there is too much tension in our tendons and muscles it puts us at high risk of injury or tendon rupture. The GTO stimulates muscle spindles to relax our tight muscles. Foam rolling allows you to stimulate these muscle tensions causing the GTO to relax the muscle.

ROLLING TOOLS:  

1) Foam Rollers: Foam rollers are versatile and can work out almost every muscle group. They come in various sizes and densities. They work best for big muscle groups like glutes, quads, and the IT band.

2) Medicine Ball: The surface area being worked with a medicine ball is smaller, so if you want to increase pressure you should use a medicine ball. It also allows you to work out muscles in a three- dimensional way.

3) Tennis ball: The tennis ball is the smallest implement to use for SMR. Its great for muscles that have smaller surface areas like calves.

4) The stick: The narrow diameter of the stick allows you to work on some tendons better than a medicine ball or foam roller. The stick is a great option for hamstrings. Hammy's generally don't respond well to the foam roller since your hands/arms are supporting the majority of your body weight to hold yourself up.

DURATION: The amount of time spent on rolling relates directly with the quality of your tissue. If you have poor tissue quality or are new to rolling, you'll need more time to work your muscles and tendons. The more familiar your muscles become with rolling, the less time you will have to spend on those muscle groups. 

In the beginning you should aim for 1-2 minutes per muscle group. If one area is particularly tight, spend longer on it. Obviously, the key is to spend the most time on the tighter muscles. For example, if I went on a 10 mile run, I am more inclined to spend extra time on my quads, IT band, hamstrings, and calves rather than arms, pecs, and back. 

There are plenty of helpful websites online that you can research muscle groups for the exact techniques of foam rolling, how to set it up, the reasons to treat the area, the anatomy of the area etc. Also, check out the foam roller app! Praise the LORD for iPhones. 

 

Try to commit ten minutes of your workouts/ trainings to rolling out the muscle groups that are tight in your body. Your body will be so happy you did!