Many clients of fitness instructors after the long saturated trainings face inexplicable muscle pains because of which it is impossible to train fully. It is not delayed onset muscle soreness which passes in several days after emergence, and the amplifying pains. People with such painful feelings even see doctors, however those often state absence of characteristic diseases. Skilled the trainer, noticing the distorted technology of performance of exercises by the client, deterioration in its bearing and lack of visible results of trainings, understand in what business and suggest to correct a situation with the help of myofascial release.
What is myofascial release
To understand what is it — myofascial release, at first it is necessary to understand value of parts of this term. Mio in translation from Greek — a muscle, "fastion" — a bandage or a cover.
Such covers cover all muscles, sinews and internals of a human body. Fastion are very important connecting fabrics.
Important! Fastion and muscles are inseparably linked among themselves: relaxations and tension of a fastion have direct impact on how muscles will function.
Thus, the myofascial release is exercises by means of which it is possible to influence at the same time both muscles, and body fastion for the purpose of relaxation of myofascial structures.
Why MFR is necessary
So far the young man, connecting tissues of his body stretch and move freely, without preventing muscle work. The age, stresses and physical activities influence elasticity of a fastion: it becomes a touch and stretches hardly.
Also places where the fastion grows to a muscle can be formed, then on a body hems appear. It can do how to help to stabilize a body during a trauma, well the reason of tension and deformation of a body. The Fastsialny overstrain also becomes the reason of deterioration in a blood-groove in the vessels passing through connecting fabric.
There is still such concept as a myofascial pain syndrome. It is superirritability in a muscle which can influence the central nervous system. The place of irritability is called a trigger point.
These points are the reason of shortening of muscle fibers, they are formed because of strong load of a muscle.
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Blood almost ceases to come to the area near a trigger point owing to what oxygen starvation begins, disintegration products which influence a trigger point collect, as causes pain.
Because of the fact that one certain segment of muscle fiber contracts other segments stretch, fiber becomes harder and less mobile. Trigger points interfere with relaxation of a muscle therefore she pretty fast is tired and long departs from the sustained tension. A muscle as it is tied with a fastion, losing elasticity, influences degree of a tension of fastsialny chains. It, in turn, affects also other muscles, limits the movement of joints.
In this case also resort to the help of myofascial fitness for the purpose of relaxation of myofascial structures and restoration of normal interaction of muscles and a fastion, disposal of pain. Fastion mass, breaking sites of tension, reducing thereby rigidity of a body and reducing a muscular tone.
To whom and when it is possible to carry out MFR
If you had inexplicable pain in muscles and you are already interested, what is it — a technique of myofascial relaxation, it is necessary to pay attention to the one for whom it is possible and it is even necessary to carry out such exercises, and it is better for whom to refuse MFR.
Always
Exercises which promote relaxation of muscles and increase elasticity of a fastion, it is possible to do everywhere and at any time if near by there are necessary applicators and if you do not treat group of people to whom MFR fitness is contraindicated. About the one it is better for whom to exclude myofascial release from trainings it is possible to read below.
Whether you know? To gain the muscle bulk twice easier, than to burn it. The mass of muscles leaves a human body of the last, after fat. Therefore small breaks in trainings will not leave you without press or bicepses.
As a hitch
After the trainings, of course, it would be ideal to go to the experienced professional massage therapist who will help your muscles "to recover" after tension. However such pleasure on a pocket not to each athlete, especially a beginner.
In this case, to get rid of muscle pains, it is possible to include exercises with a special massage beater in the list of standard manipulations during a hitch.
Restoration after the trainings
The myofascial relaxation is important also for athletes with regular physical activities. For them it not only a way to recover muscles and to lower their tone after tension, but also prevention of injuries which develop after frequent strong loadings. Especially it concerns the athletes who are engaged crossfity or run at the amateur level who daily increase intensity and duration of trainings.
Whether you know? In English of "fitness" means "suitability", "fitness", "compliance". So call the special system of physical training which has to not only increase force, but also improve an emotional condition of the person.
Contraindications
There are also contraindications to occupation myofascial fitness.
People cannot carry out such exercises with:
- varicosity;
- thrombophlebitis;
- chronic diseases in the sharp period;
- oncology;
- weakening of an organism during cold;
- open wounds and cuts;
- the lowered or elevated pressure;
- giperplaziya;
- pregnancy;
- the skin aggravated diseases.
Features of a technique
In a competent combination to massage the myofascial relaxation is a good method of fight with:
- problems with the musculoskeletal device;
- excess weight;
- nonideal figure.
Today hour occupations of MFR in fitness clubs are very popular.
These are unique techniques which allow in 60 minutes:
- to remove stress from all muscles and fastion;
- to increase lability of joints;
- to achieve the general relaxation of an organism.
Important! The course of occupations helps to get rid of headaches, unpleasant feelings in a back, excitability, drowsiness, to improve a bearing, a condition of skin, to strengthen skeletal system, to bring toxins out of an organism.
In spite of the fact that some exercises included in a myofascial training — difficult, after such occupation the clients of fitness clubs almost do not feel fatigue or overfatigue and want to go on the next occupation.
Equipment for MFR occupations
MFR assumes performance of exercises which demand existence of special applicators.
The most popular of them:
- roller (can be smooth and soft, or rigid and ridge);
- balls of various sizes;
- the soldered balls (two balls of any size which are stuck together together).
It is possible to buy such devices in sports shops, but often they are in gyms and fitness clubs.
Equipment for independent performance
If you have no contraindications to myofascial relaxation, it is possible to begin independent trainings of the house already now. For this purpose the roller is required at least.
Exercise for an upper back
To relax muscles of an upper back, it is necessary to lay down on a roller so that the basin was on weight, to put hands on a breast and to slowly roll a roller a back on a floor so that it reached its middle and back.
If you found a point which when performing exercises hurts most of all, it is necessary to lie down on it until pain from pressing by a roller does not decrease.
Important! All muscles of a human body have the way of development and demand the different number of trainings and time for restoration. A great number of experienced and inexperienced athletes, without paying attention to this fact, at the same time train different groups of muscles, it is identical them loading. It leads to pain after which muscles demand restoration. Muscles of a back are recovered most longer. The smallest amount of time for restoration is demanded by tricepses.
Exercise for the bringing hip muscle
Technology of performance of such exercises of myofascial release by means of a roller is not so simple, as in a case with work on an upper back. In this case it is necessary to lay down on a floor a stomach down. Having extended a hip, to arrange a roller in inguinal area and to begin exercise, pumping over it from top to down. Having defined the place of dislocation of a painful point, also to lie down on it before disappearance of pain.
Exercise for a popliteal muscle
It is necessary to sit down, to lean behind hands against a floor, to put a roller under knees and to hold hands suspended the rest of a body, carrying out exercises. As well as in case of any other muscle, having found a point of localization of pain, to stop a roller on it.
Exercise for the four-head of a muscle of a hip
To lay down a stomach to a floor, to put a roller under hips and to practise, leaning on elbows. Having felt a painful point, to stop a roller on it until pain passes.
Exercise for tibial muscles
Exercise on myofascial relaxation of tibial muscles is carried out as follows: to lay down sideways, having placed a roller under a hip. The leg which is from below should be raised so that it did not touch a floor. To put emphasis on a palm or an elbow. It is necessary to pump over a roller from a coxofemoral joint to a knee and back.
Thus, the myofascial release is the whole set of exercises allowing to recover muscles after strong loadings and to get rid of pains in them. By means of the simple equipment it is possible to practise also at home.
However you can address also in a fitness studio where the trainer will in detail tell about all subtleties of myofascial relaxation. The main thing is not to recede, having decided to make the body strong and beautiful.