Self Myofascial Release (SMR) is a therapeutic modality involving the use of an implement, often a foam roller, hard ball or other piece of equipment, to massage and release tension from muscles and connective tissues. SMR is most often used to increase mobility and circulation, and reduce pain. Attend this workshop to learn foam rolling and other SMR techniques that you can use daily in order to feel better.

1. SMR/FOAM ROLLING Neal Andrews, MS, CSCS
MUS Wellness

2. MONTANA MOVES HIGH FIVE
1.Move More, Sit Less
2.Find Balance in Life
3.Move Better
4.Play Outside
5.Have Fun

3. WHAT IS SELF-MYOFASCIAL
RELEASE?
 Soft tissue therapy/treatment applied manually to one’s self by use
of a foam roller, firm ball, or other SMR implement.
 Goal is to apply pressure to trigger points or other areas of soft-
tissue stiffness or soreness.
 Based on physiological concept of Autogenic Inhibition:
The process by which neural impulses that sense tension are greater than the
impulses that cause muscles to contract, providing an inhibitory effect to the
muscle spindles.
 Soft Tissue: Skeletal Muscle, Connective tissue—Fascia/Tendons
Iliotibial (IT) Band, Achilles Tendon, Plantar Fascia

4. BENEFITS OF SMR/FOAM ROLLING

5. BENEFITS OF SMR/FOAM ROLLING
 Muscle relaxation
 Improved Range of Motion around joints (ROM)
 Reduced muscular soreness
 Improved tissue recovery
 Correction of Muscle Imbalances
 Improved neuromuscular efficiency
 Suppression of Trigger Points
 REDUCTION OF PAIN

6. SMR/FOAM ROLLING “RULES”
 Roll on soft tissue along skeletal support (along muscles following
bones)
 Do not roll over joints (exception: Thoracic Spine)
 Look for trigger points, areas of stiffness, soreness, and “good”
pain.
 Focus on these areas
 Take your time
 30-90 seconds per area
 1-2 Reps
 Can be done daily
 Roll before or after exercise as part of warm-up or cool-down, and
in conjunction with other mobility or stretching exercises.
Hydrate!

7. AREA: CALVES

8. AREA: IT BAND

9. AREA: QUADRICEPS

10. AREA: HIP FLEXORS AND TFL

11. AREA: ADDUCTOR GROUP

12. AREA: PIRIFORMIS/GLUTEALS
Gluteus
Medius
Gluteus
Maximus
Gluteus
Minimus
Piriformis

13. AREA: PERONIALS

14. AREA: THORACIC SPINE (UPPER
BACK)

15. AREA: LATISSIMUS DORSI

16. AREA: UPPER TRAPS

17. AREA: PECTORALIS GROUP

18. AREA: UPPER ARMS (BICEPS &
TRICEPS)

19. AREA: PERONIALS AND PLANTAR
FASCIA

20. ONLINE RESOURCES
 montanamovesandmeals.com
 muswell.limeade.com
 wellness.mus.edu
 @montanamoves