SMR, also known as foam rolling, is a technique specifically targeting these fascial systems that have been negatively impacted through repetitive motions, poor posture, and improper exercise techniques. This cycle starts out with inflammation which then leads to the development of soft tissue adhesions “knots or trigger points” and therefore, limiting range of motion.
Benefits of SMR.
- Helps to improve range of motion
- Decreases effects of stress on the human movement system
- Aids in correcting muscle imbalances
- Increases blood flow to aid in overall recovery
- Reduces soreness
When should it be done?
SMR should be done before any type of static or dynamic stretching. When done first, the SMR helps the muscle tissue to lengthen while you engage in the other stretching afterward. Ideally, you should be foam rolling every single day.
How to do it correctly.
Relax your body while slowly rolling along the muscle you are targeting. It is important to keep the muscle relaxed. Once you hit a “trigger point” or area that is sore, stop rolling and remain on that point for 30–90 seconds. You will then feel the “trigger point” release, thus successfully completing self-myofascial release for that specific area. Some muscles will have muscle trigger points, so take your time and do not rush. After successfully doing SMR, you will notice that the number of trigger points you have is decreasing and it will start to become less uncomfortable.
- Tip #1: Maintain core activation while foam rolling. This will aid in the activation of the correct muscles and help you keep the correct posture.
- Tip #2: Avoid rolling over any joints or bones. This can lead to injury.
- Tip #3: Some muscles may require that you use more or less pressure while rolling. Listen to your body and adjust pressure accordingly.
Calves (gastrocnemius and soleus)
Start by sitting on your glutes. Place the foam roller under your calves. Use your hands to assist as you gradually elevate your body while activating your core. Slowly roll across your calves, targeting any “trigger points” you may find. Cross one leg over the other to increase pressure if needed.
Hamstrings
Start by sitting on your glutes. Place the foam roller directly under your extended leg where your hamstrings meet your glutes, with the other leg bent to a 90-degree angle. Use your hands to assist as you gradually elevate your body while activating your core. Start by slowly rolling backward. Finish rolling directly above the back of your knee.
Quadriceps
Start by laying down on your stomach. Place the foam roller under your leg, starting below your hip joint. Press your body up on your forearms while activating your core. Slowly roll your body forward until you finish directly above the knee.
IT Band
Lay on your side, place the foam roller on the outer thigh/IT band while supporting your body weight with your arms and legs. Starting at the base of your outer leg, by your hip, slowly roll back and forth along the length of the outer leg.
Glutes
Place foam roller below the glutes (essentially, sit on the foam roller). Using your arms to support your body, slowly roll back and forth along the glutes. Keep in mind that your glutes may need extra attention, as they are a key muscle group for mobility, stability, and posture.
Latissimus Dorsi (lats)
Start by lying on your side with your arm extended. Place the foam roller perpendicular to your body under your armpit. Slowly roll back and forth along the side of your torso until you find a tender spot. This may take some practice or feel a little awkward at first but will help loosen up those muscles that are often difficult to target.
Thoracic Spine (upper back)
Place the foam roller under your mid-back while laying on the ground. Next, lift your glutes off the ground in a half bridging position by engaging your core and pulling your belly button to your spine. Put your hands behind your ears, with your elbows facing out. The goal is to have your chest open up. Slowly roll along your thoracic spine (upper back), stopping at each trigger point you may find.
There you have it! SMF (foam rolling) is a great tool to use not only as recovery after a workout but should be added as part of your everyday routine. Keep rolling!
You might also like
.jpg&w=3840&q=75)
Trainer Games Complete Collection: Every Workout. Every Episode. One Epic Experience.
Experience the full intensity of Trainer Games in one place. The Trainer Games Complete Collection brings every episode, workout, and behind-the-scenes moment together inside the iFIT fitness app, so you can train, watch, and stay inspired alongside elite trainers from start to finish.
February 16, 2024
Explore Heart Rate Training with the ActivePulse™ Training Series
When it comes to a customized, interactive workout experience, it doesn’t get better than heart rate training. Our new, groundbreaking feature called ActivePulse uses your heart rate to personalize your workout. It’s the newest way to experience an interactive, personalized experience with iFIT. What is ActivePulse? ActivePulse is iFIT’s first heart rate training feature, designed for users who want to get the most out of their workouts. With ActivePulse turned on and a Bluetooth®-enabled heart rate monitor connected to your treadmill, the intensity of your workout will be automatically adjusted, based on your target heart rate zone. You will automatically be sped up or slowed down in order to maintain the ideal heart rate zone for your workout. This includes recovery, speed, or strength runs! Ready to explore ActivePulse? Try the ActivePulse Training Series! If you’re ready to try this new feature and put heart rate training to work for you, join the ActivePulse Training Series that covers all the basics of ActivePulse and heart rate training as you explore beautiful San Diego. Filmed in 2019, this six-part program is led by iFIT Trainer Tommy Rivs Puzey. Together, you’ll run through San Diego as you learn how to use the ActivePulse feature. You’ll also learn about the five heart rate zones, cardiac drift, and how your heart responds to stress. As you explore different zones, Tommy will continue to adjust your workout in order to set the perfect intensity for your fitness level. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
March 30, 2021
New Feature: Connect iFIT to your Favorite Fitness Apps
Whether you’re out running your favorite trail or cycling at home, every single workout is important. We believe tracking your fitness journey in a single location is a key component to chasing your goals. You can now connect your iFIT account with Apple Health™, Garmin® Connect, Google Fit™, and Strava, so all of your workouts are in one place! Note: Only iFIT workouts from the iFIT Library will count toward your iFIT Milestones. Important update 12/31/2025: Google Fit™ is a deprecated service and is no longer supprted by Google. As a result, iFIT no longer supports new Google Fit connections. We’re actively working toward supporting Google Health Connect, Google’s replacement platform, in a future update. Ready to get connected? Here’s how you can connect your favorite fitness apps to iFIT. Apple Health Garmin Connect Google Fit™ Strava How to connect iFIT to Apple Health: Launch the iFIT app on your iPhone.Tap the three lines in the top left corner to access the menu, then tap on Settings.From Settings, navigate to Connected Apps.On the Connected Apps screen, select Apple Health, then tap Connect.You'll be taken to the Health Access page where you can enable sharing data from iFIT to Health. You can control which types of information iFIT will read and write to Health. How to connect your iFIT and Garmin Connect accounts: Launch the iFIT app on your iPhone or Android phone. Tap the three lines in the top left corner to access the menu, then tap on Settings.From Settings, navigate to Connected Apps.On the Connected Apps screen, select Garmin Connect, then tap Connect.Sign in to your Garmin Connect account.After signing in to your Garmin Connect account, toggle on the preference to share activity data from Garmin Connect to iFIT.Tap the Agree button to connect your iFIT and Garmin Connect accounts.After connecting, you can set your desired preferences to automatically sync your Garmin Connect activities to your iFIT account. Important update 12/31/2025: Google Fit™ is a deprecated service and is no longer supprted by Google. As a result, iFIT no longer supports new Google Fit connections. We’re actively woring toward supporting Google Health Connect, Google’s replacement platform, in a future update.How to connect iFIT to Google Fit™: Launch the iFIT app on your iPhone or Android phone.Tap the three lines in the top left corner to access the menu, then tap on Settings.From Settings, navigate to Connected Apps.On the Connected Apps screen, select Google Fit™, then tap Connect.You’ll be prompted to select the Google account you would like to connect. Tap the Allow button to allow iFIT access to your Google Fit™ account.After connecting, you can set your desired preferences to automatically sync activities between iFIT and Google Fit™. How to connect your iFIT and Strava accounts: Launch the iFIT app on your iPhone or Android phone. Tap the three lines in the top left corner to access the menu, then tap on Settings.From Settings, navigate to Connected Apps.On the Connected Apps screen, select Strava, then tap Connect.Sign in to your Strava account.After signing in to your Strava account, tap the Authorize button to connect your iFIT and Strava accounts.After connecting, you can set your desired preferences to automatically sync your activities between your iFIT and Strava accounts. We hope you enjoy this new feature as you chase your fitness goals with iFIT! Google Fit™ is a trademark of Google LLC. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
September 2, 2021
