Soft Tissue Work Why we do Individual Soft Tissue Work?

o Soft tissue work (or Myofascial release) is a form of manual therapy

that is intended to address localized tightness in the fascia that is

currently causing pain (and potentially blood flow restriction).

o Foam rolling is a common form of self- myofascial release that is

often used by fitness enthusiasts and athletes prior to a workout with a

view to improving flexibility or after a workout with a view to

reducing muscle soreness and promoting quicker recovery.

Why it’s Important?

o Fascia is the soft tissue component of the connective tissue system

that permeates the human body and that is part of a body wide

tensional force transmission system.

o Self-myofascial release is simply that category of myofascial release

techniques that are performed by the individual themselves rather than

by a clinician. It should probably be called “tool-assisted self-manual

therapy”.

Bottom of the feet

Explanation: Take your shoes off & place the sole of one foot on a lacrosse ball with the other foot on the ground. Put the majority of your weight on the foot with the ball underneath & roll the ball back & forth along plantar fascia for 1-2 minutes & then switch foot.

Alteration: Golf ball, Frozen water bottle, any spherical object

Calves

Explanation: Sit on the ground with your legs straight and calves on roller, using your arms to press yourself up so that you’re suspended over the ground. Slowly roll back and forth, keeping legs straight and focusing pressure on the inside and outside of the calf. Roll for 1-2 min and increase pressure by stacking one leg on top of the other, while actively pulling the toes towards you.

Alternation: PC pipe, Rolling pin

Hamstrings (Back of Thigh)

Explanation: Set the roller on the floor. Sit so that the foam roller is underneath your knee. Your legs should be extended out straight on top of the roller. Cross one leg over the other to add weight; this will apply more pressure to the hamstrings. Roll back and forth until your hamstrings feel loose. Repeat for the other leg.

Alteration: PC pipe, Rolling pin, Lacrosse Ball

IT band (Side of Thigh)

Explanation: Lie on your side on the ground with the outside portion of your thigh and place the same side elbow on the ground. Roll back and forth over the outside portion of your thigh, working from the bottom of the hip to right above the knee for 1-2 min. When you find a “hot spot” hold it there and slowly straighten and bend your leg. Continue to straighten-bend as you roll.

Alterations: PC pipe, Rolling pin

Quadriceps (Front of thigh)

Explanation: Lie on your stomach on the ground with the roller underneath the front of your thighs and place your elbows on the ground underneath your shoulders. Roll back and forth over the front of your thighs with the knees straight, working from the bottom of the hip to the bottom of the knees. Slowly roll for the 1-2 min and increase pressure by bending at the knees or placing one leg on top of the other.

Alteration: PC pipe, Rolling pin

Gluts

Explanation: Sit on the roller with your hands behind you, lean to your left side, taking your right hand off the ground and placing your left ankle on your right knee. Slowly roll back and forth over the glutes for 1-2 min altering your body position throughout to hit multiple angles.

Alteration: Lacrosse ball, PC pipe

Upper back

Explanation: Lay on the foam roller placing it just above your lower back. Interlock your hands and support your head, roll up and down your back staying away from your lower back and neck. Feel free to rotate side to side, but still staying away from your lower back.

Latissimus Dorsi

Explanation: While lying on the floor, place a foam roll under your armpit. Place your hand behind your head to support your neck. Lift your hips off the ground/slide them across the ground being careful to only move one inch above/below your armpit. If you find a hotspot please hold for 10-30 seconds, and switch sides.

Alteration: PC Pipe, Lacrosse Ball

Shoulders

Explanation: Stand next to a wall and place a ball on the wall at shoulder height, pushing the shoulder onto the ball. Roll back and forth, up and down for 1- 2 min.

Alternation:

Chest

Explanation: Stand next to a wall and place a ball at chest height, pushing your chest into the ball, slowly roll back and forth, up and down for a 1-2 min.

Alterations:

Shoulder Blade & Upper back

Explanation: Stand against a wall at upper back level, Place a ball between you and the wall. Roll around your upper back and shoulder blade for 1-2 min. Do not roll over your spine.

Alteration:

Triceps (back of the arm)

Explanation: Stand next to a wall, place a ball at triceps level, slowly roll back and forth, up and down for 1- 2 min.

Alteration:

Biceps

Explanation: Stand next to a wall with a ball between your bicep, roll up and down for 1- 2 min.

Alternation:

Forearms

Explanation: Stand next to a wall at forearm level, place a ball between you and your forearm, apply pressure and roll up & down for 1- 2 min.

Alteration: