We always go light on the first time.
Originally Posted by MEGALEF
Your caning will commence at 1800.
Originally Posted by PizDoff
And has t3h s3xy!
Alright, next subject: Self Myofascial Release. This is a subject of flexibility that's pretty unknown in the community at large.
SMFR is basically like giving yourself a deep tissue massage with the purpose of enhancing flexibility. It's also known as 'foam rolling'. As you use a muscle, the fascia or 'sheath' that surrounds the muscle breaks down and develops knots known as adhesions. These adhesions can severely inhibit the extensibility of a muscle. The purpose of SMFR is to break up these adhesions and return the fascia to a normal extensibility.
Disclaimer: SMFR can be fairly painful at first, especially on the IT band and Tensor Fascia Latae. Also, when done right, at first it's probably going to take a long time to do everything. But as time goes on, you'll have fewer adhesions and less severe ones, so the pain will decrease, as will the time spent.
Equipment needed: 1 stiff foam roll, available at www.performbetter.com (for high quality)
How to do it: On the foam roll, place pressure on the muscle just above one of the joints it attaches to (never put pressure directly on the joint). Place as much pressure as is tolerable, and start to roll along the muscle slowly, at the rate of about 1 inch per second. When you come across a tender spot, this is an adhesion. Stop moving and leave pressure on the tender spot. After a bit, you will feel it break up and the tenderness will suddenly decrease by 75-100%. This usually takes 30-45 seconds. Once you've finished with that adhesion, continue rolling slowly until you find the next one.
This can be done for any muscle, but some are more practical than others. The commonly done muscles are as follows: Calves, Hamstrings, Piriformis, IT Band / TFL (most painful of all), Quadriceps, Lats, Thoracic Spinal Erectors.
SMFR is best done at the very very start of a workout, before you even do your general cardio warmup, and then repeated at the very very end as the last part of your cool down.
Take my advice and try it. It's amazing how effective it is, and believe me, once you start doing it, you'll get hooked. After a little while, it feels incredible, like I said - it's like giving yourself a deep tissue massage.
cool stuff.. thanks tbm .. i had a deep tissue massage done on my it band before when i went to a therapist.. that **** hurts like crazy!! :icon_cry: .. but i it's hard to do it to myself since i stopped going, and it reverted back to being inflexible and painfully tight, so the roller thing is a good idea.. hm, besides on that website do u know of any stores that might sell a foam roll .. or any suggestions of what i might be able to use instead of one.. hmm .. lol do u think a rolling pin(the thing u use to make dough) with some padding on it might work? :tongue3:
Alright.... any more suggestions on the next topic to be covered?
How do I stretch for splits?
Why do you WANT to do splits?
Please post muscle imbalance corrections, especially lower body, when i squat down i have trouble keeping my shins straight and if i do i have to lean foreward
what's my imbalance and how do i correct it?
SMFR sounds like ART active release treatment
breaking up of scartissue inhibitting flexibility
i went to a chriopractor that did this for my tendon behind the lateral head and it was sort of a good pain
it was like: we would go through the full range of flexibility but while rubbing the tendon
I found it helped alot
For the deadly taekwondo sidekicks to Kareem Abdul Jabbar's head..
No seriously. I'm kinda into gymnastics and have always wanted to be able to do a split.
Also, could you describe a good stretch for the back?
Your imbalance is when you don't keep your centre of mass between your feet by leaning your shins or back forward as you squat.
Originally Posted by dkkd
Those who esteme qi have no strength. ~ Exposition of Insights into the Thirteen Postures Attrib: Wu Yuxiang founder of Wu style tai chi.
Originally Posted by Stickx