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Myofascial release - Self massage

Posted by Chris Radford on

 

Myfascial release: Self massage 

Allowing the body to recover is essential in giving the body a chance to adapt to the training stimulus you are placing it under. There are many different ways in which you can help your body to recover! In this post we are going to discuss myofascial release in particular how to complete this using a Barbell. Self massage - Using a Barbell

What is Myofascial release?



Myofascial release is a term that has filtered down from the Allied Health professionals (Physio, Osteo etc...). In the clinic setting this is performed by applying sustained pressure with the hands to the connective tissue to help restore motion and decrease pain.

Most of us don't have the luxury of a Physio on call for anytime that you are tight or sore from training. So an alternative to going into a clinic is to perform the same myofascial release techniques yourself. The most common way, which I am sure you have all heard of, is to do this using a foam roller (PVC pipe covered in foam). Yes, this is a great way to get into the connective tissue to help relieve the tightness but often it is not firm enough to really get in deep.

Foam Rolling Alternative



An alternative to the foam roller and one tool that is located in every gym is a Barbell!
Why not use this tool that is always at your access? It works on the exact same principal of foam rolling by applying constant pressure to the tissue to relieve tightness.

 

Barbell self massage

Because of the extra weight of the bar, it is able to apply the pressure to a deeper level. The smooth surface of the bar makes it easy to roll across the muscle.

How to do it


Some examples of ways in which you can apply self massage using a barbell

Apply the barbell to the muscle and slowly roll up and down the desired area - complete for 30 seconds on each area and of course on each side of the body. If you find a spot that is significantly tighter than others hold it on that spot for longer

Key areas to target using the Barbell - Quadriceps, Hamstrings, Calf

 

Barbell self massage 2

 

 

 


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