Randwick Personal Training Workout of the Week ” Myofascial Release”

Zak Sztor Randwick Personal Training

Randwick Personal Training Myofascial Release Program.

Randwick Personal Training-The myofascial release approach is a form of soft tissue therapy used to treat somatic dysfunction and resulting pain and restriction of motion.

We focus on manipulating the  myofascial tissues  (the tough membranes that wrap, connect and support your muscles).

It is believed that the myofascial pain differs from other types of pain because it starts in the trigger points (hyper irritable spots in the fascia surrounding skeletal muscle) which are linked to tightness and stiffness.

The diagram is just a few trigger points located within the body.

Trigger PointsThe Benefits Of Myosfascial Release:

  • Reduce Muscle Soreness
  • Maintains normal functional muscular length
  • Improves muscular range of motion
  • Increases blood flow
  • It can encourages movement of your lymph




Randwick Personal Training Myofascial Release Program

Randwick Personal Training Myofascial Release Program

Self MyoFascial Release Exercise:


This exercise massages the calf muscles at the back of the lower leg. The leg is rolled over the roller along the full length of the muscles from the ankle to just below the knee and back again. More pressure is applied from the ankle upwards following the direction of blood flow in the muscles.


Sit on the roller with your hands on the floor supporting your weight. Because the glutes are such large muscles they require increased pressure. Target one side of your glutes by crossing that leg over the top of your other leg and roll up and down the muscle.


Lie on your front, resting on your elbows with both thighs on the roller. Use your elbows to move your body forward and backward, rolling from just above your kneecap to just below your pelvis. To target one leg, bring your other leg to your side. For increased pressure cross your legs so all your bodyweight is on one leg.


Place your foam roller on the floor and sit in front of it with your knees bent, feet flat on the ground. Carefully lie back and lift your hips slightly off the floor. Slowly roll your body over the roll, pushing your torso away from your feet, using your legs to guide you. You may feel your back crack as you roll back towards your feet. Proceed with caution, and immediately stop if you feel pain. (Skip this entirely if you have any pre-existing issues with your back)


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