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SELF‐MYOFASCIAL RELEASE TECHNIQUES Beneﬁts: ‐Recovery by enhancing circula7on ‐Brings blood to the muscles ‐Flushes away toxicity stored in muscles ‐Improved range of mo7on ‐Instruc7ons Lay on the muscles as indicated for approx 1 minute, roll along the muscle feeling out the sore points (triggers) once you locate these triggers, stay in that posi7on for approx 1 minute or un7l the pain is reduced to a comfortable level. Perform before every workout if possible

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Self myo fascial release using a foam roller

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Page 1: Foam Roller

SELF‐MYOFASCIALRELEASETECHNIQUES

Benefits:

‐ Recoverybyenhancingcircula7on‐ Bringsbloodtothemuscles

‐ Flushesawaytoxicitystoredinmuscles‐ Improvedrangeofmo7on

‐ Instruc7ons

Layonthemusclesasindicatedforapprox1minute,rollalongthemusclefeelingoutthesorepoints

(triggers)onceyoulocatethesetriggers,stayinthatposi7onforapprox1minuteorun7lthepainis

reducedtoacomfortablelevel.

Performbeforeeveryworkoutifpossible

Page 2: Foam Roller

SPECIFICSELF‐MYOFASCIALRELEASETECHNIQUES

ILIOTIBIALTRACT(ITBand)

PIRIFORMIS

Page 3: Foam Roller

Hamstring

Quadriceps

Page 4: Foam Roller

HipFlexor

Adductor

Page 5: Foam Roller

•  Lats

•  Rhomboids

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