ÿþ<html> <HEAD> <title>For the most effective self-myofascial release techniques</title> <meta name="description" content="Jesse James Retherford is a licensed massage therapist and personal trainer with over 12 years of industry experience. 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Regular deep tissue massage breaks down adhesions and scar tissue that form in the fascia. With the use of a few simple, inexpensive tools (foam roller and a soft ball), you can perform daily self-myofascial release (SMR) and receive much of the same benefits as weekly professional bodywork.</FONT></P> <P><FONT face=Verdana>How does self-myofascial release work?</FONT></P> <P><FONT face=Verdana>Fascia is a three-dimensional fibrous matrix interconnected throughout the body from the top of the head to the bottom of the feet. Fascia surrounds muscles, bones, and joints providing the body structural integrity and strength. Dysfunctional fascia is a leading cause of chronic pain, reduced flexibility, and decreased athletic performance.</FONT></P> <P><FONT face=Verdana>Located within the muscle and tendon tissue are two sensory receptors called the muscle spindle and golgi tendon organ. These sensory receptors monitor muscular and tendon tension from the surrounding tissue and relates it to your nervous system. They are highly sensitive to changes in muscle tension and rate of change. Stimulation of the golgi tendon organ leads to a decrease in soft tissue tension.</FONT></P> <P><FONT face=Verdana>Placing pressure directly on tight or overly toned muscle tissue using deep tissue <FONT face=Verdana><b><a href="http://www.massage-in-beijing.net" title="oil massage in beijing">oil massage in beijing</a></b></FONT> therapy or self-myofascial release techniques stimulates the golgi tendon organ to relax tension in the soft tissue. The decrease in soft tissue tension can be used to reduce pain, break down scar tissue adhesions, increase joint mobility, and improve overall function.</FONT></P> <P><FONT face=Verdana>Self-myfascial techniques are very simple to learn. One of the best tools for self-myofascial release is the foam roller.</FONT></P> <P><FONT face=Verdana>Place your body weight on the foam roller over taut bands of muscle tissue that need to be released. For the best results, begin near the center of the body and slowly work away from the center of the body. Breathe, relax your body, and slowly roll through the length of the muscle. If you find a painful spot, stop and visualize the soft tissue as melting butter and the foam roller as a hot knife. Allow the pressure into the tissue and within 30-60 seconds you will notice a significant reduction in pain. Repeat this until you have reduced all the painful tissue.</FONT></P> <P><FONT face=Verdana>The first couple of weeks of foam roller therapy more than likely will be painful. It is important to be diligent. The payoff is well worth it. If you use the foam roller every day, within a couple of weeks you will begin to notice not only does the exercise not hurt as much but also it will begin to feel really good.</FONT></P> <P><FONT face=Verdana>Self-myofascial release on a foam roller offers an effective, inexpensive, and convenient way to get regular deep tissue massage therapy. For the most effective self-myofascial release techniques, I offer a foam roller therapy session geared towards beginner, intermediate, and advanced users.</FONT></P> <P><FONT face=Verdana>Jesse James Retherford is a licensed massage therapist and personal trainer with over 12 years of industry experience. He opened The Art of Fitness in 1998. Jesse James specializes in deep tissue massage techniques such as myofascial release and trigger point therapy to help his clients with chronic pain and injury management, movement assessment, corrective exercise, and advanced sports conditioning.</FONT></P> <P><FONT face=Verdana>Jesse attended Texas State University focusing his studies in exercise and sports sciences, including kinesiology, exercise physiology, biomechanics, business management, and nutrition <FONT face=Verdana>vicygtyx</FONT>.</FONT></P> <P><FONT face=Verdana></FONT>&nbsp;</P></td> </tr> <tr> <td colspan="3" align="left"> <div id="page">Up:<a href="/news/applying-level-1-pressure.htm" title="Start by using flat hands and applying level 1 pressure" target="_self" class="apple_newslist">Start by using flat hands and applying level 1 pressure</a></div> <div id="page">Next:<a href="/news/patient-during-the-therapy.htm" title="Beijing massage girl therapist does not walk on the back of the patient during the therapy" 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