Myofascial release in fitness: reviews. Techniques of myofascial release. Myofascial release of the cervical collar region

Day after day, our body is subjected to various stresses, which along with stress, dehydration, repeated monotonous daily movements contribute to the development of muscle imbalance. This can lead to permanent pain, reduced mobility, and an increased risk of injury.

Instructors of modern fitness clubs often hear complaints from clients on the sensation of pain in the muscles, which interferes with training. In addition, at the same time the technique of performing exercises suffers, the client's posture varies and there is no progress from classes.

Often the source of the problem is the fascia, which is the connective tissue that envelops our muscles.

Healthy fascial tissue can stretch and move without restriction. Age, stress, wrong posture lead to the fact that the fascial tissue becomes less elastic, loses mobility, there are spikes and scars between the muscles and fascia, which leads to chronic stress and deformation of the body.

Myofascial release

Modern specialists for the disposal of chronic pain, in the presence of problems with the musculoskeletal system, recovery after any bodily injury widely use myofascial release. What is it and how does it affect our body? The technique of myofascial release is the new safe and most effective method of affecting both muscles and connective tissues.

Features of the methodology

A competent combination of myofascial release and massage very effectively eliminates disorders of the musculoskeletal system, helps to reduce weight, correct the figure. Massage techniques MFR differs from classical massage and includes pressure, palpation, soft stretching of tissues with the help of phalanges of fingers, fists, forearms, elbows. All movements should be smooth and painless. Each area of the fascia is given 3-4 minutes. Stretching is very soft.

Myofascial release and massage are on course. First - a soft, more superficial impact. Then, as the body prepares, the load increases. The number and duration of sessions depend on individual characteristics. The massage can last from an hour to an hour and a half.

Fashionable trend in fitness

Increasingly, myofascial release is used by modern fitness instructors. This helps to quickly come into shape after intensive training, eliminate soreness in the muscles, promote the development of flexibility, reduce the likelihood of injury.

In fitness, myofascial release is a unique technique. Feedback from those who have tried in practice the effect of using this technique, show that with it in just one hour you can pump almost all muscle groups, feel their relaxation and stretching, feel the mobility and flexibility of the joints. Correct exercise will allow you to get rid of the tension that arises as a result of low motor activity.

The most difficult part is the middle part of the workout. But with a competent approach, you will not feel very tired and tired, but only a burst of energy.

The training includes self-massage, cardio-loading, yoga elements, as well as exercises that will help develop flexibility, strength, endurance.

Myofascial release in fitness often uses the technique of independent MYFF, rolling (rolling) and inhibiting (pressure on the point in the muscles, which is most stressed, with the help of a special foam plastic cylinder).

Exercises for independent practice

With the help of myofascial release, you can get rid of pain in the cervical, thoracic and lumbar spine, ribs, abdominal organs, headaches. The techniques of MFR are based on the search for positions that include slopes, flexion-extension, twisting, in which a person feels most comfortable. Being in these positions for some time helps to normalize the blood flow, open joints, relax muscles and fascia.

Myofascial release techniques for different areas of the spine are based on the same principles. It is important to focus the movement on the selected area of impact. If you are concerned about pain in the upper thoracic spine, use the inclinations forward, flexion or extension of the shoulders. For the middle thoracic section shows flexion-extension, in which the loin remains in the forward position.

Consider, as an example, the myofascial release of the cervical collar zone for self-administration.

Diagnostics

1. At a slow pace without jerking you need to bend, then unbend your neck, holding each position for a few seconds. To determine and remember, in which position we feel the greatest comfort and pain reduction, after which we must return to the neutral position.

2. At the same slow tempo, the slopes are left and right. A comfortable position is determined, remembered. We return to the neutral position.

3. Turning the neck in different directions, determine the position, which is comfortable. Remembering it, we occupy a neutral position.

Thus, we have defined three positions in which we feel most comfortable. Now you can do treatment.

Treatment

At this stage, slowly move the neck to the position of greatest comfort when flexing-extension. Then repeat this when tilting the sides and turning the head. At each point, you need to stay for 30 seconds, then smoothly return to the middle position, four times to inhale deeply and exhale. What is the effect of myofascial release? The feedback from many people says that at this stage there is a decrease in pain and discomfort, which indicates a correct technique of performance.

Then the exercise is repeated with the position held for one minute. Subsequent repetition occurs with a delay in each position for 90 seconds. We finish the cycle with a repetition of breaths and exhalations.

Exercise helps relieve acute pain in the cervical collar area, and also relieves chronic conditions.

Contraindications

Like any physical activity, this technique also has its contra-indications. You can not do it if you have a cold, you have traumas, and if you have any chronic illnesses, if there is an oncology.

Important recommendations

Do not try to increase the amplitude of movements, perform exercises with great force. It is necessary to maintain a sense of comfort. When performing exercises it is important to monitor the resistance of the spine, feeling which, it is necessary to return to the previous comfortable position.

If it is physically difficult to remain in the found position of the body, it is possible to use various objects as a support. Doing exercises, it is important to remain relaxed, to maintain even breathing.