Self-Myofascial release techniques Flashcards
IT Band (Iliotibial band) How to roll
Position body in side lying position with the lower hip positioned on top of the foam roller
Lower leg should be raised off ground and fully extended.
Upper leg should be positioned in front of body for stability.
Support body with lower elbow and keep neck and spine neutral - ears in line with shoulders
Roll between hip and knee
Piriformis
How to roll
Adopt seated position on foam roller and cross one leg over to opposite knee
Pull raised knee gently into body - feeling stretch in gluteal region
Rotate body slightly to ensure more pressure is placed on hip of raised leg
Roll from back to front over sit bones
Hamstring
How to roll
Adopted seated position with legs outstretched and crossed to increase pressure
Arms behind body for support
Place foam roller beneath upper legs
Contract both quadriceps making sure legs stay straight throughout
Roll between knee and hip, focusing on both medial and lateral areas
Quadriceps
How to roll
Adopt lying pose with elbows for support (like a plank)
Keep both legs straight and position roller across upper thighs - if insufficient pressure, cross legs and roll on lower leg
Neck and spine neutral - use abs and glutes for assistance
Roll from pelvic bone to knee - both medial and lateral areas
Tensor Fascia Latae
How to roll
Adopt prone lying position with elbows for support
Keep both legs straight, position foam roller on the front and lateral surface of the hip
If insufficient pressure, cross legs and roll on lower hip
Roll across the front and outer surface of the hip.
Adductor
How to roll
Adopt a prone lying position with elbows for support
Kick one leg out to side, keeping leg straight, place foam roller on the inside of upper leg, above the knee
Keep spine neutral
Roll along the inside of the upper leg/groin area, from knee to hip
Pectorals
How to roll
Adopt prone lying position with legs open and feet wider than shoulders for stability
Raise arms up to shoulder height and bend elbows to 90 degrees - forearms and hands should be flat on the ground
Place foam roller at a slight angle, below the upper arm and chest
Keep spine neutral as possible
Gently roll from side to side, using opposite arm to relieve pressure
Latissimus dorsi
How to roll
Adopt side lying position with arm outstretched and roller positioned in lower portion of armpit. Thumb should be facing up to prestretch muscle
Bend leg on upper hip side and use this as a base to push during rolling
Keep spine neutral
Roll on outer upper surface of thorax - getting in as deep into armpit as possible
Raise arm to increase stretch
Rhomboids
How to roll
Adopt bridge position with feet firmly planted and roller placed across upper back
Cross the arms, placing hands on opposite shoulders to open up rhomboids
Keep spine neutral
Roll forwards and back across mid region
For a deeper roll you can turn roller vertically. And roll left to right
Gastrocnemius/ Soleus
How to roll
Adopt seated position with legs outstretched and crossed to increase pressure
Uncross legs to reduce pressure and roll both legs at same time
Arms behind body for support
Place foam roller beneath lower leg - contracting quads to keep legs straight
Roll between knee and ankle - both medial and lateral areas of calf
