Question

Describe the proper execution of the following self-myofascial release (SMR) and stretching exercises and be sure to include any instructional cues that you would use as a coach, as well as anything important to watch for during your athlete’s execution of the exercises, i.e., key points, proper body positioning, placement of the SMR, etc.
a. SMR – Hamstrings
b. SMR – Glutes and Piriformis
c. SMR – Latissimus Dorsi and Triceps
d. SMR – Pectoralis Group
e. Upper Trapezius Stretch
f. Pectoralis Major/Minor Stretch
g. Posterior Glenohumeral Stretch
h. Hip Flexor Stretch

Answer 1

1) Smr-hamstrings-

The hamstring originate at the tuberosity of the ischium and may insert at the tibia and the fibula. It is said that the hamstrings are tight in case of people who do not carry out exercises or who are in a sited position.

Hamstring-smr lacrosse ball

It is started by asking the performer to sit on a flat sited chair and should place the lacrosse ball underneath the thighs. The knees should be kept at flexion as other will help the ball settle in to the hamstrings. After it is set in place extend the knee as a form of active release via the usage of quadriceps muscle.

2) smr-glutes and Piriformis

The smr piroformis is known to relieve the pressure on the glutes and may help reduce the tension knew the lower back and improving hip mobility.

This involves sitting on a foam roller just below the buttocks and then proceed to rest the right foot on top of the left knee. Slowly roll just below the buttock to just below the hip bone. In order to increase pressure apply gentle pressure to press the right knee down. You may hold for 30-90 sec and repeat on other leg.

3) smr -latismmus dorsi and triceps.-

It can be defined as a self administered soft tissue treatment that is given for the upper body by using a foam roller and a Lacorrse ball .

Apply pressure strategically to the lat muscle of mid back and hence may help in relaxation. Lattismus dorsi is often accompanied by smr either on the pectoralis or rhomboids.

Tricep - take the roller and place the backside of your upper arm on the roller that is right above tour elbow, use the other hand and apply pressure and press the arm into the roller. Rock the upper arm side to side.

4) smr - pectoralis group.

Pectoralis minor is known to cause pain in front of the shoulder and down the a when there is realease of the Myofascial trigger points.

Door way lunge stretch-

Put the hands on the door frames above head height nd remember to bent the elbows. Lunge through the door until you are sire you feel a stretch then slide the hand further up and down till you feel a deeper stretch. You can hold this for 60 sec.

5) upper trapezius stretch- for this it is important to sit up tall in a good position keeping the shoulders down then grasp the bottom of the seat with one hand then you can slightly turn your ear to the shoulder until you feel a stretch on the opposite side of the next you can hold it for 20 sec.

6) pectoralis major minor stretch- tjis can be performed by standing in the middle if the doorway one foormt in front of the other. Bend tye elbows to a 90 degree angel and thenplace tue forearma on each side of the doorway. You can shift your weight into the front leg, leaning forward until you feel a stretch in your chest muscle, you can hold this for 10-15 sex and then switch the sides.

7) hip flexors stretch-

For this you have to kneel on your right knee. Put the left knee known the floor at 90degree angle.

Drive your hip a bit forward. See to it that you maintaine a straight back and lean your torso forward. You can hold this for 20-30 sec and change the leg accordingly.