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Self-Myofascial Trigger Point Release (SMR) involves alleviating soft-tissue stiffness and painful hot spots with a form of self-massage. Using a simple aid, such as a foam roller or therapy ball, SMR works to release the adhesions that may result when muscles are overstressed or the body place in static positions for extended periods. Muscle tightness and tension can be reduced, through focused pressure and muscle manipulation. SMR is vastly therapeutic and does more than instantly relieve pain, it also:
· Supports in correcting the muscular imbalance.
· Increase flexibility and range of motion.
· Improves posture and mobility.
· Relieves muscle soreness.
· Reduces muscular tension.
Trigger points are hyperirritable, highly sensitive knots located in the taut band of skeletal muscles. When agitated, they can cause local or referred pain, muscle tightness, and weakness. They can also become deprived of oxygen and proper blood circulation. There are a few theories on the cause of trigger points, from drinking too much coffee to a sedentary lifestyle. Regardless of how you acquire trigger points, they can be extremely uncomfortable. One of the most common methods used to combat them is self-myofascial trigger point release.
· Locate the “knot” or tender spot within the muscle.
· Select the appropriate body position (floor or wall).
· Place the MOG Ball in between you and the wall or a hard surface.
· Apply direct pressure on the trigger point.
· Apply pressure to the knot for 30-90 seconds; release and repeat as needed.
· You can perform this technique for up to 5 minutes total per trigger point area.
· Repeat 1-2 times per day.
· Avoid overworking one particular area.