Self-Myofascial Release (SMR) & Movement Strategies​

Module 6

• the prescription for manual release techniques

• various tools and methods of manual release.

• Mobility and stability techniques to support fascia health

LEARNING OUTCOMES:

• Understand the principles of myofascial release

• Recognize common myofascial restrictions in the neck, shoulders back hips, and extremities

• Become aware of contradictions related to myofascial release techniques

• Recognize when to modify or avoid specific myofascial release techniques based on client’s conditions and situations

• Learn self-myofascial, release, compression,mobility, and stability strategy

• Enhance communication skills to effectively explain, myofascial release concepts, and techniques

OVERVIEW

• what is myofascial release?

• Principles of SMR

• Application guidelines: minimum effective dosage (MED). And also FITT principle

• Manual therapy tools, and my facial release techniques

• Demonstrate SMR techniques

• Movement strategies to improve mobility and stability

• Precautions and contraindications for myofascial release

MYOFASCIAL RELEASE:

• safe and effective hands-on technique

• Applies gentle sustained pressure to fascial tissue restrictions to eliminate pain and restore motion

• Essential component is the duration of pressure. The key is to hold gentle pressure for an extended period of time allowing the fascia to elongate

• No one to or technique will work for everyone

Why does self myofascial release work?

• works through the process of autogenic inhibition (the process by which the neural impulses at signal tension sent by the Goldy tendon organs become greater than impulses that cause muscles to contract which sent by muscle spindles)

• The result is an inhibitory effect to the muscle fibers And the muscles relax to avoid injury

• Self facial release technique improve The local myofascial tissue function by shutting down the autonomic nervous system. So the muscle can lengthen, unknot, and realign

PRINCIPLES OF SELF MYOFASCIAL RELEASE:

• Self-Myofascial Release works through the process of autogenic inhibition to calm the muscles and create a sense of well being throughout the body

• The Minimum Effective Dosage was described using the FITT principle (frequency, intensity, time/duration, type)

• Remember to consider the precautions and contraindications to SMR when considering whether to use it on yourself or with clients

.

Adhesions and restrictions in fascia

• adhesions and restrictions in fascia occur due to acute and or chronic reasons

• Body injury due to repetitive actions or stress often combined with a lack of adequate recovery

  

DAVIS’s LAW and CUMULATIVE INJURY CYCLE

• injury leads to increased likelihood of re-injury

• Taking time to rest and heal is the key

• Davis law:

• Body’s soft tissues adapt based on the demands placed on them

• Provides a pathway to help find likely adhesions

FITT

FREQUENCY - Daily 

NTENSITY - Somewhat uncomfortable, can still relax and breathe 

TIME

- 1 set

- 90-120 seconds per muscle group, 

- 30 sec to 2 min - optimal results

- 5-10 min total 

- 4-6 active rolls per area, holding on areas of discomfort 

TYPE - Foam rollers, massage balls, handheld rollers, vibration rollers

MED

Pressure

• Diameter x Tool density

• Varies with comfort level, pain threshold, etc.

Density:

• softer = more moderate densities

Diameter:

• smaller diameter gives more acute pressure, influences deeper tissue layer

• Larger diameter hits wider portions of superficial layers

Texture:

• variable results

Manual Therapy Tools

Stick-handheld device that can be used like a rolling pin. Best for lower legs especially the calves 

Vibration therapy tool- deliver rapid high frequency vibrations to the affected area, which can help to break up adhesions that are causing pain and discomfort. Come in a variety of forms, from handheld versions to larger devices like massage guns, and can be used on various parts of the body, including the back, legs, and arms. 

 Hands

Massage technique that involves applying sustained pressure to specific areas of tightness or discomfort in the muscles and fascia. Gentle pressure is applied with fingers, palms, or even elbows along the affected area. Using a stretching or pulling movement is encouraged to release tension. Can be highly effective way to address muscle tension and promote overall relaxation and wellness.

Electrotherapy

Involves the use of electrical stimulation to target areas of muscle tension and tightness, electrodes are placed on the skin to deliver electrical impulses to the affected muscles and fascia. Help to reduce muscle spasms, increase blood flow, and encourage muscle relaxation. Stimulate the release of endorphins, the body’s natural pain relievers, promoting a sense of well-being.

Gua Sha

Offer a soothing touch to tight and knotted muscles, helping to release stored tension and promote a sense of relaxation. Can sculpt and smooth out areas of discomfort, allowing the body's natural healing processes to begin

Facial roller

Skincare tool used for facial massage and skincare routines. Typically consists of a roller with one or two smooth, rounded heads made of materials such as jade, rose quartz, or stainless steel. Designed to gently roll over the skin, providing a cooling, soothing effect. Believed to offer multiple benefits for the skin; can help improve blood circulation, decrease puffiness, and promote lymphatic drainage

Rollers and balls

Offer a pathway to address tightness, tension and restrictions within fascia. Help release adhesions, improve blood flow, enhance the flexibility and mobility of the body. Allow the fascia to soften and regain its natural elasticity. Promotes physical healing, a deep sense of connection and mindfulness.

Cupping

Specialized cups are placed on the skin to create a suction effect. Targets and stretches the fascia. Pulling action helps to alleviate tightness, reduce pain, and improve circulation, allowing the body to heal more effectively, release adhesions and promote the flow of energy.

Peanut

Double-ball tool designed to apply pressure in a specific area, allowing for concentrated release of tension and adhesions within fascia. Placed between the muscles or along the spine and rolled, it compresses and releases to alleviate tightness, improve circulation, and stimulate the nervous system

QUIZ

Identify which component of the FITT principle each example applies to 

Daily - FREQUENCY

Somewhat uncomfortable, can still relax and breathe - INTENSITY 

1 set, 90-120 seconds per muscle group,  4-6 active rolls per area, holding on areas of discomfort - TIME

Foam rollers, massage balls, handheld rollers, vibration rollers -TYPE

PRECAUTIONS and CONTRAINDICATIONS

PRECAUTIONS:

Local tissue inflammation

Hypertension

Diabetes

Varicose veins

Scoliosis

Fibromyalgia

Recent injuries/surgeries

CONTRAINDICATIONS:

Open wounds

Pregnancy

Bone fractures

Deep vein thrombosis

Myositis ossificans

Osteomyelitis

Osteoporosis

Bleeding disorders

Cancer or malignancy

Connective tissue disorders 

Screen for precautions and contraindications prior to using any MRT on your own, or with others.

It is important to check with a health care professional.

TERMINOLOGY

Myofascial Release Therapy

Massage treatment-based therapy where the focus is to create change in the myofascial component of the tissue, restoring mobility and tissue tolerance

Muscle Spindles

Stretch receptors that run parallel to muscle fibers that send information on changes in muscle length  

Minimum Effective Dosage (MED)

The minimum effective dose of an input required to receive a desired outcome 

Golgi Tendon Organs

Sensory mechanoreceptors located near muscle tendons 

Davis’s Law

The body’s tissues adapt based on the demands placed upon them  

Cumulative Injury Cycle

When an injury occurs, if it doesn’t receive enough time to recover then it is more likely to be injured again 

Autogenic Inhibition

Golgi tendon organs sense the development of high tension and send a signal to the muscle to relax