This short interview was conducted just prior to the SMR Coaches Clinic at CrossFit Invictus in San Diego. Jeff was asked to describe what SMR is, and why would you want to do it. He gives brief explanations to the science and methodology of self-myofascial release. If you aren't doing it, you should be! Watch the video to learn more.
Bike Wear World filmed this interview. They're big fans of SMR, and Jeff appreciates their help promoting it to the public. Thanks, Sami!
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Our 2-Day SMR Coaches Clinic will not only provide you with valuable self-therapy techniques for you and your clients, but will also almost complete your educational requirements to maintain your trainer credential (and you get $200 worth of SMR products). We can now offer 1.6 of the 2.0 Continuing Education Units (CEUs) that NASM-certified trainers require to maintain their certification credential.
So come check us out the next time you get a chance and let us help you help yourself and your clients. We look forward to seeing you soon!
Now that you have found your "trouble area," you need to work it everyday until it is no longer your trouble area. If you don't yet know how to work through the muscles in that area, click here to download the SMR Introduction. You will get your best results by applying gently increasing levels of pressure to the tightest knots in your muscles for at least 30 seconds. Autogenic inhibition takes at least 20 seconds, but can take much longer. It is the physiological response that causes your muscle knots to relax.
It takes your muscles at least 3 weeks to remodel the number of sarcomeres (the smallest functional units within the muscles) so that the tight and shortened muscles stay lengthened and allow more functional movement, so STICK WITH IT!
If you don't know what your "trouble area" is, take about 15 minutes to find it...
Try to relax your body as much as possible while you lie on the massage ball with different parts of your body. You'll find one area that is unusually tight (and probably the most sensitive, too). Remember to chase the area with the most tension, not necessarily the most pain. A healthy, relaxed muscle will wrap around the ball to some degree. If you feel that you lie on the ball with one particular area and your muscle mass simply does not give at all, THAT is your spot!
Once you know your "trouble area," work it for as much time as it takes to get a significant release in that area. If the tight spot is in your center thigh or between your shoulder blades (where everyone has a significant amount of muscle mass), when the muscle "gives" and you get that release you should feel the ball sink into your flesh as your body absorbs the ball and it is FAR more comfortable to lie on it.
Post your comments regarding how easy it is to find your tightest muscle, and how long it takes to let go.