Health feed - News BreaK Thursday, June 30, 2022 12:57 AM The Orlando Magic extended a two-way qualifying offer to Admiral Schofield on Wednesday, a person with knowledge of the situation told the Orlando Sentinel, making him a... |
Health feed - News BreaK Thursday, June 30, 2022 12:25 AM When Hansika Daggolu's junior year of high school starts in the fall, she'll be watching to see if a later first bell under a new California law means fewer classmates are... |
Health feed - News BreaK Thursday, June 30, 2022 12:23 AM Chinese President Xi Jinping has called his country's "zero Covid" policy "scientific and effective." Xie Huanchi/Xinhua via Getty Images China will continue sticking to its... |
Health feed - News BreaK Wednesday, June 29, 2022 11:21 PM She recently announced that she's pregnant. "I know that I have to put my family and my health first and the best place for me to be right now is at home." |
Health feed - News BreaK Wednesday, June 29, 2022 11:13 PM A local group of local female physicians wants state lawmakers to keep abortion legal in Nebraska. |
Health feed - News BreaK Wednesday, June 29, 2022 9:19 PM New Hampshire health officials reported three additional deaths related to COVID-19 on Wednesday. |
Health feed - News BreaK Wednesday, June 29, 2022 9:15 PM WASHINGTON - Monkeypox is spreading quickly in the U.S. and health leaders are trying to contain the outbreak. The White House announced a plan this week to target the disease... |
Health feed - News BreaK Wednesday, June 29, 2022 9:03 PM LAS VEGAS - Israel Adesanya may have brushed off steroid accusations at the time, but it turns out he didn't take them lightly after all. Gynecomastia is a medical condition... |
Health feed - News BreaK Wednesday, June 29, 2022 8:55 PM The grandmother of the gunman who killed 19 children and two teachers at an elementary school in Uvalde, Texas last month was released from the hospital on Tuesday. The gunman... |
Health feed - News BreaK Wednesday, June 29, 2022 8:23 PM The 23-year-old, who's currently in New York with Landon Barker, spoke out for the first time Wednesday after her stepdad was rushed to the hospital. |
Mark's Daily Apple Wednesday, June 29, 2022 8:34 PM Massages are expensive. And your favorite place is always booked. But there's a reason why many top athletes get massages every single day: they improve recovery, assist in healing, and increase mobilization of your joints and muscles. While most of us can't get massages as often as we'd like, we can obtain some of the benefits by performing self myofascial release on ourselves. What is Self Myofascial Release? Self myofascial release, or SMR is a type of self-massage that focuses on adhesions, knots, or tender spots in the muscle—and the fascia that surrounds and envelopes it—often using tools or implements to effect real change. The popular conception is that SMR is "breaking up" muscle knots in a real physical sense, but this probably isn't the case. What you're doing is triggering a neuromuscular response that reduces the tenderness and allows better, more fluid movement through the affected tissues. You're "teaching" your nervous system not to tense up and tighten when the tissue is poked and prodded or movement is initiated. You're blunting the pain and wiping the movement pattern slate clean so that you can then go in and establish a new, better pattern. How to Do Self Myofascial Release the Right Way The way most people I see do SMR is they sit on the foam roller (or lacrosse ball, or whatever tool you're using) for an hour, exploring all their tissues, hitting every body part and being extremely thorough. Sounds great, but it's the wrong way. Basically, you don't want to turn self myofascial release into a total body workout in and of itself, because you're negating the real opportunity the practice presents. Mobilization before training SMR works best on a short time horizon. When you hit a tender spot and it starts feeling better, you should immediately work that tissue—preferably under load. This helps establish a healthier, better movement pattern. You're effectively wiping the movement pattern slate clean and then establishing a superior one. The thing is that the effect SMR is fleeting. If you wait too long to train a movement after hitting an area, the "neuromuscular inhibiting effect" disappears, or at least diminishes. Sit on the lacrosse ball, hit the foam roller, or whichever implement you want and then immediately after load the tissues you just "released." This will entrain the movement patterns you just opened up and begin mobilizing the tissues the way they're designed to move. If you mobilized your shoulders, immediately hit some rows, pull-ups, pushups, and/or presses. If you mobilized your hips or calves, do some squats. Whatever movements the tissues were inhibiting or "making sticky," do those movements and begin entraining newer, healthier patterns. There isn't a lot of compelling clinical research support for self myofascial release, and I think the primary reason is that people aren't doing it the right way. They aren't "releasing" the tissue and then loading it with resistance training in order to "cement" the improved movement pattern. Stress release after a long day It also … Continue reading "Best Tools for Self Myofascial Release" The post Best Tools for Self Myofascial Release appeared first on Mark's Daily Apple. |
