Got Fascia? Of course, you do and so does everyone else in the world…
Fascia is the term used to describe all of the soft tissue found throughout the body. It includes ligaments and tendons and is wrapped around every bone, muscle, organ, nerve, vein and artery in the body. Because of fascia’s closely-knit interaction throughout our bodies from head to toe, it is considered our most perceptual organ. It literally keeps our bodies together. Learn how to properly “foam roll” the lower extremities fascia in less than 10 minutes by watching the videos below. And don’t forget that proper nutrition, hydration, posture, exercise, and stretching are also important to fascial health.
FEET – Self Myofascial Release – Known as “plantar” fascia, this long sheath of tissue located from the bottom of the heel to the metatarsals is the first area of the body you should foam roll. We are ground based animals, bipeds, and we place a tremendous amount of stress on our feet. Therefore, it is paramount that we take care of them. Purchase a lacrosse ball to prevent your feet from becoming sore and roll them daily. Roll the ball slowly between your first and second toe all the way down to your heel. And then do the same between the second and third, etc.
Watch Preston demonstrate this foot rolling exercise: CLICK HERE
CALF MUSCLES – Self Myofascial Release – The second most important area to release tension in is the calf muscles. This is especially true for business professionals. Why? Because most business professionals wear shoes with a heel, men included. Heels elevate the foot off the floor which contracts or draws the calf muscle closer together which causes tension. This tension must be released. In doing so you will prevent injury, run more efficiently and squat better. You should use a foam roller to do so. My favorite is the “proper foam roller.” You can buy it here.
Watch Preston demonstrate this calf muscle rolling exercise: CLICK HERE
LATERAL THIGH MUSCLES – Self Myofascial Release – TFL or Tensor Fascia Latae is located in the same place as the change pocket in a pair of Levi’s. The muscle works synergistically with the glute medius and glute minimus (butt muscles) to adduct and medially rotate the femur. Adduction occurs when you do things like jumping jacks or a warrior pose. And medial rotation is synonymous with pigeon toed. Use your foam roller on both areas for 30 seconds each. Roll slowly and repeat 2-3 times. The IT Band is going to be rolled simultaneously with the TFL. And it too should be rolled for 30 second intervals 2-3 times.
Watch Preston demonstrate this lateral thigh Muscles rolling exercise: CLICK HERE
INNER THIGH MUSCLES – Self Myofascial Release – There’s even a group of muscles referred to as Adductors. I won’t go into the individual names here, but just remember they are responsible for the same movement as the TFL, adduction. You will need to turn your roller vertically to roll this region of the body. Start at the inside of your knee or VMO and roll slowly. If you’ve ever seen someone with very defined thigh or quadruped muscles you probably noticed what looks like a tear drop on the inside of their knee. This is the VMO. Start here and roll slowly to the midline of your body gently massaging the groin muscles.
Watch Preston demonstrate this inner thigh rolling exercise: CLICK HERE
We hope you enjoyed learning about these lower body self myofascial release exercises. Stay tuned in (aka stay subscribed) and we will send you follow up information about upper body self myofascial release exercises.