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A professional lectures on how to do myofascial release using a foam roller!
A foam roller is a tubular fitness item. Also called a myofascial release roller, it is popular among men and women of all ages because it is easy to use for self-care. Here, personal trainer Yasuzan Matsuura gives a lecture on how to use the foam roller to improve physical problems!
Myofascial Release Method “Three Menus to Relieve Stiffness in the Shoulders and Neck “
Stiffness in the shoulders and neck is caused by muscle tension around the neck and shoulders, which leads to poor circulation. To improve these stiffnesses, it is effective to loosen the muscles around the shoulder blades to improve blood flow to the neck, according to Mr. Taizan. The first thing to do is to lie on your back on a horizontal roller and relax your body from the shoulder blades to the waist. It is a simple movement that involves moving the body starting from the kakato, but it actually requires a tricky weight shift, as too much weight can cause pain. Adjust the pressure to a level that feels comfortable by raising the body and placing the hands on the ground. It is recommended to do 4~5 round trips in a slow motion for about 40~60 seconds.
The next step is to release the fascia from the armpits to the upper ribs. By applying the foam roller here, you can relax the large muscles such as the pectoralis major and latissimus dorsi, as well as the inner muscles such as the pectoralis minor, serratus anterior, and subscapularis muscles, all together. If you have stiff shoulders, it may feel painful just to apply the foam roller to your armpits, but as you get used to it, apply pressure while moving the roller to gradually loosen them up. The key is to do it in a relaxed state, so be aware of slow breathing. As with the menu above, perform 4~5 rounds in a slow motion on both sides of the body.
Finally, focus on the neck and relax, and you are done. Place your neck on the foam roller on your side and rotate it 5 times to the right and 5 times to the left. In each case, be aware of slow movements, take deep breaths, and relax, and you should be able to feel the neck relaxing. If you have chronic stiff shoulders, it is recommended to do these three exercises every day if possible, as they will not be solved overnight.
Myofascial Release Method “If you want to improve your lower back pain, do the menus to relax the pelvic area!”
There are several myofascial release methods that can be used for back pain, but the one introduced here is a method to release the myofascia covering the muscles around the pelvic area. If you have a habit of unconsciously crossing your legs or putting your weight on one leg, the pelvis and the fascia around the pelvis can easily become distorted, which triggers lower back pain. First, place your hamstrings (the backs of your thighs) on the foam roller, and while applying a moderate amount of body weight, do about 10 repetitions. Be sure to do one leg at a time, and look for areas (stiffness) where you feel pain.
After relaxing the backs of the thighs, finish by relaxing the buttocks. The gluteus maximus, the largest muscle in the buttocks, has fibers that run diagonally, so it is effective to place it on the foam roller with one side facing slightly to the side. This is also done in a slow motion, about 10 repetitions. By relaxing the four gluteal muscles, including the gluteus maximus, you will not only improve lower back pain, but you will also feel your pelvis standing up, your posture improving, and your legs feeling lighter, so please try it out.
Myofascial Release Method “If you want to improve swelling and fatigue, relax your calves!
Lastly, we will introduce myofascial release of the calves, which is also recommended by trainer Mr. Taizan. The calf is also called the “second heart,” because it plays the role of a pump that returns blood flow from the lower body to the heart against the force of gravity. The release method here is also very simple: simply place one calf on the foam roller at a time, one leg at a time, and make 10 round trips. The trick is to change the angle a little at a time while moving back and forth, looking for stiffness.
If you want to do myofascial release, you must get a foam roller! Introducing a selection of recommended products
Foam roller recommendation 1: “TRIGGERPOINT Grid Foam Roller
First of all, when it comes to foam rollers, this is the one! First of all, let us introduce the famous Triggerpoint product, which is the most popular foam roller. It has a special structure with three patterns: a flat shape like a palm, a finger-like shape, and a protruding shape like a fingertip, which reproduces the sensation of a massage therapist’s hands. The surface is soft and firm, but when the body is placed on it, it is firm enough to feel firm pressure, helping to reach deep into the myofascia. The product is used in many gyms, so it has a high degree of trustworthiness.
Click here for details and purchase
Foam Roller Recommendation 2: “Primasole 2in1 Foam Roller”
An Amazon-exclusive brand, Primasole offers a set of two foam rollers, one large and one small. The large size has three types of uneven zones, while the small size has wavy unevenness, for a total of four types of unevenness to approach the myofascia of the entire body. The best part is the affordable price of just 2,000 yen, including tax, for such specifications.
Click here for details and purchase
Foam Roller Recommendation 3: “STEADY Electric Foam Roller
Electric foam rollers with a vibration function are also popular. STEADY’s products are particularly popular, with five levels of vibration and two types of rhythms to choose from. The product also comes with an instructional video on myofascial release, so it is recommended for beginners as well.
Click here for details and purchase.
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