Workouts

SMR – Self Myofascial Release

If you read our blog on 12/7/09, then you will understand the importance of SMR and what it is.  Here are a couple SMR exercises for you.  Both of these exercises – ITB (iliotibial band) and quadriceps  should help with knee, thigh, and hip pain along with helping open up  the hip-joint.


Iliotibial Band Self Myofascial Release

1. Position yourself on your side lying on foam roll.
2. Bottom leg is raised slightly off floor.
3. Maintain head in “neutral” position with ears aligned with shoulders.
4. This may be PAINFUL for many, and should be done in moderation.
5. Roll just below hip joint down the outside thigh to the knee.
6. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Quadriceps Self Myofascial Release

1. Body is positioned prone (face down) with quadriceps on foam roll
2. It is very important to maintain proper core control (abdominal drawn-in position & tight gluteus) to prevent low back compensations 3. Roll from pelvic bone to knee, emphasizing the lateral (outside) thigh
4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

We hope these exercises will help you! Please leave a comment with any questions or if you have any requests for us!

Please remember if you have any injury or health condition please check with your doctor before starting any new exercise routine.

Thank You!

JC Health & Fitness

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