Benefits of Self-Myofascial Release and Stretching

After herniating a disc in my back 6 months ago, the use of self-myofascial release and stretching has become even that much more important. The more I stay moving and the less stiff I am, the better my back feels, hence my message to you about the importance of fascia release and stretching.

Benefits of Self-Myofascial Release

*according to the National Academy of Sports Medicine (NASM)
· 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

· Provide optimal length-tension relationships

· Decrease the overall effects of stress on the human movement system



Benefits of Stretching

*according to the Mayo Clinic

· Increased flexibility and joint range of motion

· Improved circulation

· Better posture

· Stress relief

· Enhanced coordination



Considering my back, the fascia release and stretches I enjoy the most, but are not the only ones I do, are:



MYO-FASCIAL RELEASE

HAMSTRING


PIRIFORMIS/GLUTE 


LOW BACK


STRETCHING

LYING BAND HAMSTRING

LYING BAND OUTER THIGH

PIGEON 

KNEELING LUNGE TWIST WITH QUAD



Excitingly enough, next week I will venture into the world of Anti-Gravity Yoga that may help me stretch and relieve tension and stiffness in a whole new way! I hope a few of these stretches might help and look forward to hearing more of your success. If you need guidance in your fascia release and stretching endeavors, the Personal Training Team at Mountain View Hospital’s Health and Fitness Academy are here to help! Please call us at 208-557-2823.



Until next time,

Hayley Earley, BS, CSCS, Pn1

hearley@mvhospital.net