Improve Technique with Myofascial Release + Movement Drills

You may have heard both sides to this coin: foam rollers belong in the garbage, or they are a great tool to help you move and feel better. Have you ever tried using self-guided myofascial release techniques or movement drills? Have you ever done these with the intention of improving how you feel or your technique when you do certain movements like a squat or an overhead press?

In certain situations, using a foam roller or similar self-massage tool can really help mobilize your tissues (and you!) in a way that not only helps you feel but also move better. Improving technique is one way we really like to use various tools combined with motion to allow the body (and brain) to gain more comfortable and strong access to various positions. While we are big fans of just getting right into the meat of a workout with our clients, sometimes we find the session a lot more effective when we start in with specific self-MFR (SMR or self myofascial release) combined with motion aimed at improving technique. The brain and body can then have some more exposure to how to move better and then do so more and more often.

Joey demonstrates 3 self-MFR with movement drills aimed at freeing up things around the armpits and shoulders to make pressing feel more fluid with fuller range of motion. Give it a try. It may just work for you!

If you missed our last mobility focused drill for a stiff neck, you can find that here.

What is Self Myofascial Release:

Self-myofascial release (SMR) is a technique used to relieve tension in muscles and the connective tissue, known as fascia, that surrounds them. It typically involves applying gentle (or not so gentle), sustained pressure to specific areas of the body using tools like foam rollers, massage balls, or even your hands. It is often combined with other movement to add increased efficacy and allow the nervous system to feel safe and increase range of motion

Joey shows 3 simple SMR moves you can do with a foam roller to improve her overhead pressing range of motion due to stiff/tight armpit area muscles like the latissimus dorsi and teres major/minor area. This can also be done if you just want to free up the shoulders a bit and get in some motion during your day. It doesn’t have to be directed to improving pressing with dumbbells only.

SMR Rundown: 30 seconds to 2 minutes each

• Self Massage and Warm:

• Get some more warmth, blood and flow to the area around the armpits, lats, back, ribs

• Let the body ease in and feel comfortable

• Pro-tip: don’t put all your weight in and hold your breath. Go gentle at first and time exhales with areas that feel tender

• Contract + Relax:

• Contract over areas for that feel tight as you brace for 6-10 seconds; then exhale and relax and let things melt

• Do this in series and try a couple passes or more over a single area if needed.

• Pin and Stretch:

• Integrate movement by mimicking the motion of reaching as you pin down what feel like the more tight or tender areas.

• Try multiple passes and use your exhales as you reach to go further each time.

There are MANY more motions and combinations, but we show these distinct ones to try here as this one is a common trouble spot for many people for various reasons.

Have at it…

The key here is …

• Test and Retest so you can know how you feel when you start and finish. Note what improves

• Explore motion in slightly different postures as you do your contract + relax and pin + stretch

• USE YOUR BREATHING to get the most out of it and not lock things up and waste your time. If you’re holding your breath grimacing in pain the whole time you may not be getting as much out of it. Your body/brain/nervous system needs to feel mostly safe

Start integrating these drills into your dedicated warm-up when you workout or any time in your daily routine so things can take it easier with practice. Practice makes permanent! If things feel tender at first that can be very normal and note that it will be less so over time.

As always, there is not a definitive order or routine you must do, as movement is also about exploration. Do what feels good and see what you can find out. If you end up trying this one out or perhaps making up your own, send us a message or maybe even a clip and let us know! As always, Keep it moving…

Interested in learning new ways to maximize your mobility or perhaps some expert hands to help you with any current or ongoing issues? Book your first appointment with a 15% discount here using code MT15.

We will be back again soon with more DIY recovery, mobility and massage; but if you have a specific issue or area you would like to see us cover in one of these- as always- let us know. We want to make sure we find topics that help YOU!

November Announcements:

• Coach Micah is back this week from paternity leave and looking forward to seeing everyone!