Self Myofascial Release
Contrary to the general education we receive in school - our bodies are not conveniently divided into parts and parcels. It might certainly help to think that way in order to understand generally, yet it doesn't allow us to see how connected everything really is. And while our body's structures are certainly interconnected - there lay deeper connections still; Mind-body connections.
Myo - Facia - and intersecting word that brings muscle and facia (connective tissue) together. Within the extracellular matrix, cells called fibroblasts and myofibroblasts (MFBs) create collagen connections with surrounding cells and tissues. These collagen networks have the ability to remain flaccid or, with certain stimuli, become rigid. (A special note – mechanical loads to our bodies can cause MFBs to to stiffen, usually within a 15-30min load stimulus. Body pH can also cause stiffening.) Our bodies quite literally will crystallize into a physical form based on how we live our lives, how much stress (emotional) we allow, and the types of nutritional regimes we follow.
Suggested Reading: Anatomy Trains, Thomas Myers.
Crystallized
As it comes to functional mobility our bodies, being fluid and dynamic naturally, slowly will conform to the solid idea of who we are.
Case in point: a friend of mine is a barber. His whole life has been spent helping others look their best. His job requires him to constantly lift his arms to wash, dry, cut, blow-dry etc etc. Being right hand dominant, he now has a noticeable shoulder/scapular elevation on his right side.
Another point: studies have been done to test/ measure the osteological changes that rock climbers undergo with the unique strains of that sport. Our bodies shape and adapt to how we live. It is then very important to consider how we live, what sorts of positions we confine ourselves to and then decide: is this ok for me? Am I comfortable maintaining this? If not, what can I do to cultivate balance?
Each one of us will have varying levels of tension in any given area of the body. The practitioner must be willing to go within to fully understand, being keenly aware within an asana or vinyasa transition. A PT or Yoga Instructor can only have a visual awareness of their client and must then guide them towards that inner awareness.
Appropriate muscle tension is, in part, controlled by the GTO or Golgi Tendon Organs, which are located on either end of the muscles. These little organs sense the muscle contraction and will send signals to the brain to help dictate appropriate tension based on the rate of fire that the particular muscle is putting out - all within the delicate dance of coordination with the rest of the body / limbs that are being called upon to move. Stretching, in a way, helps to relax muscle tension and we can achieve more muscle length through stretching. When we apply added tension to a muscle (even though we aren't using it, like on a foam roller etc.) this tension triggers the GTO and suggests the muscle to relax, allowing muscles to become more toned (loose).
In short, SMR can prompt the body to tell "tight" or "tense" muscles to relax by stimulating the GTO organs within the skeletal muscles and breaking apart the tiny fiber networks within the ECM.
What can SMR do?
Some things we have learned from exercise science are that muscles are like elastic bands and facia like a bendy support structure. (Myers, Anatomy Trains 2014; 22). Myers does a great job in his book - Anatomy Trains - outlining the deep connections within the body and makes provocative suggestions on those deeper connections. So what SMR does is it provides us with the ability to address tightness experienced through recent physical activity, as well as tightness associated with long, lifetime patterns of living. When we practice SMR, we are going to perceive the body's natural response system activate in the form of discomfort, or perhaps pain. Myers defines pain as: "Sensation and the motor intention to withdraw."
We can use the experience of SMR and the perceptions within our body to explore into more depth of who we are since, after all, yoga is about exploring the mind/body connection and coming to terms with what that means.
So, what happens when you perceive a certain sensation? What sorts of physiologic reactions occur? What goes through your mind? This is the practice of Vipassana - or Insight Meditation - observing ourselves as we are. Buddhist Pema Chodron and Chogyam Trungpa implore us to carefully examine why we create such mental and physical solidity out of the fluidity of existence. We can learn a lot about ourselves through this practice and we can learn how to submit and surrender into the present moment - key words Ishvara Pranidhana (surrender) and Santosha (contentment). We can then learn to apply surrender and contentment in our practice, and eventually in life, to unwind the tense grip we have on reality and see just how impermanent it really is.
Concept to consider - Joint by Joint Approach - Gray Cook and Mike Boyle
Joint–Primary Need
Ankle–Mobility (sagittal)
Knee–Stability
Hip–Mobility (multi-planar)
Lumbar Spine–Stability
Thoracic Spine–Mobility
Scapula–Stability
Gleno-humeral–Mobility
Contraindications to trying SMR or areas to avoid:
- Recent injuries, surgeries
- Circulatory problems
- Bony protrusions/ joints
- Chronic pain, or medical related issues i.e. fibromyalgia
(Great resource - http://robertsontrainingsystems.com/downloads/SMR-manual.pdf)
