The Foam Roller

ASK THE EXPERT - ANNETTE LANG, MA, NASM-CPT
Director of Annette Lang Education Systems

1) How does flexibility help overall recovery and results in a training program?

Flexibility is an important component of achieving and maintaining healthy, full range of motion around the joints. It’s important to check the range of motion, and only stretch muscles when the fibers are short and tight as opposed to long and tight.

2) What is self-myofascial release (SMR)?

Myo refers to muscle, fascia to the tissue that surrounds the muscle fibers. By putting pressure on tender areas along the muscle tissue, the golgi tendon organs help trigger the relaxation of the muscle spindles, helping to dissipate the adhesions, increase blood flow, and enhance overall movement.

3) How can I use self-myofascial release to enhance
the training program and recovery?

Try this sequence: release the knots or adhesions with a foam roller, by putting pressure on the knots for 20-30 seconds while breathing. Then, stretch the muscle fibers with either static or dynamic stretching. After this, pick a mobility exercise to encourage proper movement patterns, and follow with a strengthening exercise.

Check Out The Video Below

"The Foam Roller"

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