Empowering clients to self-release
As a practicing trigger point therapist , I perform releases manually , helping pregnant women release tight hips and lower back . However , the beauty of the foam roller is that I can teach them how to self-manage and maintain their training . When they come to my pregnancy personal training sessions , they are able to stabilise the pelvis , while also contracting their pelvic floor and connecting their core muscles effectively .
Myofascial release can provide relaxing , therapeutic care that relieves the painful area and reduces stress
The 30-second article
Self-myofascial release
I ensure that each client squats properly , instead of twisting to one side or having their torso come into forward flexion . I also make sure their four-point kneeling or other core-based exercises are performed with fluid movement . If they have a tight hip flexor and / or external rotator , their brain sends a message to the tight spots saying ‘ tight ’ or ‘ painful ’ – hence the movement is compromised and the exercise is performed incorrectly .
The release of muscle spasms will initially cause some degree of discomfort , however if you keep the pressure on a scale of 7 / 10 , the muscle or fascia will release ( 1 being no pain and 10 being the highest pain threshold ).
In most people , the iliotibial band ( ITB ) – the long fibrous tissue on the side of each thigh , glutes / hips , latissimus dorsi ( long back muscles ) and calves – tends to be tight and require pressure to release the spasms . Performing myofascial release helps to release tight spasms ( e . g . side of the thigh ). It ’ s similar to the way in which , when you run freezing cold fingers under warm water , they soon become mobile again .
Self-myofascial release of the ITB
Practicing the self-myofascial release prior to a cardio or weights program assists with the mobility of a muscle or joint . As the muscle releases the tightness , it is not pulling on a joint – hence a movement becomes more fluid , instead of restrictive and painful .
For instance , as a runner you may find your knees or hips can
• Myofascial release not only plays an important role during pregnancy , it can also kick start ‘ getting back ’ to pre-baby workout levels
• Performing ‘ muscle spasm releases ’ before cardio or weight training exercises assists with the mobility of muscles and joints
• Using the foam roller on the hips can assist in better sleep , a better training outcome and reduced discomfort in the lower back
• The foam roller should never be applied on the lumbar spine , tailbone , glutes or around the sacroiliac ( SI ) joints , as the pressure can induce labour .
become sore or stiff . Releasing the trigger points in the ITB ( side of the leg ), glutes and calves before you go for a run will make your run much easier , and you will have better form , run farther and generally feel free in the knees and hips .
The benefits of correctly performed myofascial release for pregnant women are many , not the least of which is the fact that the normal levels of discomfort due to physiological and hormonal changes in her body can be significantly reduced , or in some cases even removed altogether . This leads to a happier , better adjusted client who is able to maintain an exercise routine both when training with you , and at home . She can stay fit and feel fabulous throughout her pregnancy , experience better labour and return to her pre-pregnancy shape sooner after delivery .
Mary Bacon is a pregnancy expert and author of Pregnant , Fit and Fabulous . In her book , available online and in bookstores , she shows women how to care therapeutically for their bodies during pregnancy . marybacon . com
62 | NETWORK SPRING 2016