In the blog below you will learn about SMR techniques, the most common tight areas Law Enforcement Athletes tend to have, and how to improve performance on test day.
Self myofascial release is an umbrella term that includes foam rolling, trigger point release, shearing, and compression. SMR is a therapy, more specifically a soft tissue or connective tissue therapy that aids in fixing muscle imbalances, injuries, and soreness in your muscles. Muscle imbalances are caused when one joint is overcompensating for another because the other is not functioning properly. Furthermore, if your muscles are tight it will cause muscle restrictions therefore causing injury and poor performance.
SMR can benefit as a full body release. But as coaches working with athletes on a day to day basis we tend to find some body parts to hold more tension. Glutes, hips, adductors, abdomen and calves tend to be problematic areas that can get in the way on test day if you are not including SMR in your fitness routine. Below are some images of our PREP athlete, Alisha releasing these tight areas.
Place roller (Rad atom) under one glute and make small circles, explore and look for tight areas. When you find a tight spot try sitting stationary on that spot for 5-10 deep breaths.
Lay down on the floor on your stomach. Prop your self up by your elbows. Place roller (Rad Atom) half way down inner thigh. Roll back and forth in a perpendicular fashion. This is a cross-friction technique that helps break down tension.
Place small pilates ball (Rad Centre) under stomach while laying on the floor. Prop yourself up on hands or elbows. Start making small circles around belly button. Explore your abdominal wall upper and lower looking for tension. *Try resting on sore area for 2-5 minutes once a day for awesome results!
Place roller (Rad Atom) under calf muscle and prop yourself up by your hands and bend the other knee placing the other foot on the ground. Use your hands and the planted foot to help you roll up and down your calf working from knee to ankle.
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April 26, 2020
This is awesome! I will try some of these techniques. Thanks for sharing!