MYOFASCIAL RELEASE
Myofascial release is a physiotherapeutic method of influencing muscles, fascia and tendons. Myofascial release is a gentle, sustained pressure that lengthens fascial adhesions so that the tissues restore their normal mutual arrangement. As a result, acute pain is reduced, muscles are relaxed and joint mobility is increased.
The fitness industry is constantly evolving with new forms of physical activity. One of them is MFR-training, which today is also presented in the schedule of group programs of the 5th element fitness center. MPF stands for myofascial release, and it is a self-massage aimed at relaxing and releasing the muscle fascia. Fascia is a sheath of connective tissue that covers blood vessels, nerves and internal organs. In our case, we are talking about the fascia covering the muscles (mio). When the fascia sticks together (loss of elasticity), the muscles cannot slide freely relative to each other, which leads to pain and other problems. Massage helps to sever the fascia and increase elasticity, relieve spasms and clamps, and relax deep muscles.
What are MPF exercises
The technique of performing myofascial release involves rolling a special applicator along the muscle surface with simultaneous pressure on the fascia and muscle fibers. In this way, you can affect any muscle group. MFR training can be performed using different types of applicators:
● Foam rollers, which are cylinders made of foamy material with a smooth surface - such equipment is suitable for beginners in myofascial fitness;
● rolls with protrusions of different ribbing and stiffness - they are intended for more experienced users;
● double massage balls used to massage the muscles of the shoulder girdle and back on both sides of the spine (instead of them, you can use two balls for «tennis»);
● ribbed and spiky balls used to massage small muscles in length - pear-shaped, pectoralis minor or foot muscles;
● massager balls with handles that can massage the muscles of the neck, legs and arms.
Myofascial training can include not only massage with applicators, pressure on which is carried out by hand or under the weight of your own body, but also myofascial stretching, which combines stretching exercises with simultaneous massage with rolls or balls.
When doing myofascial training, you need to adhere to certain rules: do not exceed the force of pressing on the muscles (the level of pain should be no more than 7 points on a ten-point system) and do not roll out the tendons, ligaments and joints. Before doing MPF-stretching on your own, you need to master the technique of its implementation under the guidance of the instructor.
What MPF-fitness gives
MPF training is needed to relax muscles at trigger points (stress points that provoke pain during movement) by pushing and lightly stretching tissues. Myofascial relaxation promotes:
● relieving pain and excessive muscle tension;
● preventing the formation of dense fibrous tissue in the places where fascia sticks together, which increases muscle mobility;
● improving blood circulation and lymphatic drainage in tissues, providing them with nutrition, supplying muscles with oxygen, and the fascia with water molecules necessary to maintain elasticity and normal sliding;
● reduction of fatigue and rapid muscle recovery after training and heavy physical exertion;
● optimization of muscle function, due to the elimination of muscle imbalance, when healthy muscles take on additional stress, supporting weakened muscles;
● increased mobility and flexibility of joints.
Experienced trainers of the «5th Element» fitness center will help you to master the technique of myofascial release in Kiev. To sign up for group classes in MFR - order a subscription on our website in the «Club Cards» section!
