If you don’t have pain, you will. Up till a few months ago I did not have a personal experience with the damage that a static posture could have on my body. Now attention to body mechanics maintenance has become foremost in my exercise regime to relieve pain in my lower back. However, consider this suggested method of rejuvenation and regeneration, myofascial release, for other areas of soreness.
The imbalance trigger – Seated for most of the day designing and implementing corporate wellness programs I shortened my hip flexors, my gluteal muscles stopped firing, and my lower back unwillingly took on more responsibility for my locomotion. The solution for me, and I suspect for most dealing with muscular or postural pain, is the application of soft tissue release techniques. As frequency and consistency are vital to recovery and rejuvenation of the grieving tissues, the techniques are best learned and self-applied at home or wherever convenient.
In the coming months, I intent to have available for my students and class participants various myofascial release videos that demonstrate simple, safe, and effective techniques which can be done at home and depending on the intensity preferred and tolerated with a tennis ball, golf ball, kitchen rolling pin, and/or baseball. I will include modifications for those individuals that find getting down and up off the floor problematic.
Soft tissue release and myofascial release techniques help us deal with imbalances caused by our body mechanics, our sports inclination, repetitive movements, old injuries, no movement, our weekend warrior syndrome, or even our emotional stress. To restore mobility and ease of movement learn safe and effective self- massage for muscles and fascia. Then stretch and lengthen the muscles that have been shortened by an unhealthy posture and follow that by strengthen the muscles that are not working in your best interest. Myofascial release practitioners experience prompt reduction in discomfort, confidence in using self-myofascial release techniques and increased motivation to perform activities of daily living.
Fascia is a sheet or band of fibrous connective tissue that envelopes, separates or binds together muscles, organs and other soft structures in the body. We have learned that fascia plays a huge roll in our movement. It helps to support our muscles by transmitting force throughout the body. Since much of the force we experience daily comes from ground reaction forces coming through the body from the foot upwards, the foot is the first place to focus our attention. Think of the fascia system as an arrangement similar to a spider web, allowing movement in multiple directions, always organically changing to its environment. When we stop moving our fascia gets sticky and stuck.
Check in with yourself, feeling any pain? Please Google self-myofascial release techniques and learn more about how to apply self-care.