S.M.R Programme no. 1

Trainer : Naomi Rotstein

Introduction
Please preform this rolling program along with glute exercises every day, if possible.

Warm Up
Due to the physilogical properties of self myofascial release (SMR) and the nature of this program, it is not necessary to do any additional warm up. Focus on deep breathing technique to relax the body.

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Rhomboids - SMRFlexibility      
Erector Spinae – SMRFlexibility      
Gastroc/Soleus - SMRFlexibility      
Hamstring – SMRFlexibility      
Piriformis - Self-Myofascial ReleaseFlexibility      
Quadriceps - SMRFlexibility      
IT Band - SMRFlexibility      
Latissimus Dorsi – SMRFlexibility      

Cool Down
The cool down can consist of a repeat of the SMR and/or the stretches, and deep breathing technique to relax and rejuvinate your body.

Program Exercises

RHOMBOIDS - SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Cross arms to the opposite shoulder to clear the shoulder blades across the thoracic wall, then lay this area over the foam roller as shown.
Movement :
  • While maintaining abdominal Draw-In position, raise hips until unsupported.
  • Stabilize the head in “neutral”.
  • Roll mid-back area on the foam roll.
  • If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.


ERECTOR SPINAE – SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Position the client on the foam roller at the level of approx. T-2 on the spine.
  • Instruct client to perform a drawing-in and pelvic floor contraction to aid in spinal stabilization.
Movement :
  • Once the client is positioned correctly, instruct them to roll slightly to one side (so that they are on the muscle that runs parallel to the spine and not the spine itself) and HOLD.
  • SLOWLY, the client should roll the foam roller down the side of the spine toward the pelvis, feeling for an area of increased tension.
  • Once found, the client should HOLD on this area for 30sec to 1min or until the muscle has relaxed about 50% (AVOID rolling over this trigger point area).
  • Once released, roll to another spot and/or the other side of the spine and HOLD.


GASTROC/SOLEUS - SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Place foam roll under mid belly of lower leg.
  • Cross left leg over right leg to increase pressure (optional).
Movement :
  • Slowly roll calve area to find the most tender area.
  • If a tender point is located, stop rolling, and rest on the tender point until pain decreases by 75%.

HAMSTRING – SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Place hamstrings on the foam roller, supporting upper body with hands as shown.
Movement :
  • Feet can be crossed to increase leverage.
  • Roll from knee toward posterior hip.
  • If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.


PIRIFORMIS - SELF-MYOFASCIAL RELEASE

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Begin positioned as shown with foot crossed to opposite knee.
Movement :
  • Roll on the posterior/lateral hip area.
  • Increase the stretch by pulling the knee toward the opposite shoulder.
  • If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.

QUADRICEPS - SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Body is positioned prone with quadriceps on foam roll
  • It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations
Movement :
  • Roll from pelvic bone to knee, emphasizing the lateral thigh
  • If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.


IT BAND - SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Position yourself on your side lying on foam roll.
  • Bottom leg is raised slightly off floor.
  • Maintain head in “neutral” with ears aligned with shoulders.
  • This will be EXTREMELY PAINFUL for many, and should be done in moderation.
Movement :
  • Roll just below hip joint down the lateral thigh to the knee.
  • If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.


LATISSIMUS DORSI – SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Position yourself on your side with arm outstretched and foam roll placed in axillary area.
  • Thumb is pointed up to pre-stretch the latissimus dorsi muscle.
Movement :
  • Roll along the latissimus dorsi towards the insertion at the shoulder joint.
  • Movement during this technique is minimal.
  • If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.

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