Self-Myofascial Release

Why It’s An Essential Part of Training

Do you ever look at those big black cylinder things at the gym and wonder what the heck those are for? When used properly, foam rollers are GREAT to use before and after workouts to increase range of motion, relieve tight muscles and help you engage specific muscles by improving the neuromuscular connection! Whether you’re trying to grow your glutes, or build lean muscle in your hamstrings, tight muscles can inhibit your recovery and progress by restricting blood flow. Self-myofascial release (SMR) using the foam roller or lacrosse ball can both greatly help to break up that fascia, and improve circulation!

Self-Myofascial Release

I recently started incorporating more SMR before and after my workouts a few weeks ago, and can tell a big difference already! For one, I’m not as sore for as long days after training. I also can handle more weight especially with leg and glute exercises! Weight isn’t everything, but we all know that your body won’t change if we only give it the same amount of resistance every time. To ensure you’re getting the greatest benefit, I highly recommend having a trainer who specializes in SMR to use the foam roller and lacrosse ball on your back, hamstrings, glutes and quads! Try it out, and let me know if you also feel a difference in your workouts and recovery!

Some extra benefits of SMR:
Correction of muscle imbalances
Muscle relaxation
Improved joint range of motion
Improved neuromuscular efficiency
Reduced soreness and improved tissue recovery
Suppression/reduction of trigger point sensitivity and pain
Decreased neuromuscular hypertonicity

For more tips, visit my website! I post content daily to help you reach your goals and become your best! Until next time, have a healthy and productive rest of your week!

(Source: NASM)

Ashley Kaltwasser

Ashley Kaltwasser is the three-time Bikini Olympia Champion and two-time Bikini International Champion. She is a Team Gaspari, Better Bodies and MuscleEgg athlete, sponsored by Liquid Sun Rayz & a former collegiate track athlete. Ashley believes that serious fitness doesn’t have to be boring. In her “Keep it Fresh” column, she share ways to keep your training and nutrition fun and flavorful.

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