Myofascial Release – Benefits & Use-Cases (Including as the BEST Pre-Workout Warm-Up Routine!)

Myofascial release is technique where strong, focused pressure is applied to a muscle belly, typically with the intent of releasing tightness and alleviating pain (see first GIF below for an example). My primary message to you today is that: 1) Myofascial release has been scientifically proven to not only be an effective method for alleviatingpain and tightness, but also for improving joint range of motion AND for enhancing BOTH pre- and post-exercise muscle performance! (See Research Article 1 below)

And 2) While myofascial release is a technique used by professionals such as physical therapists, it’s also something that you can easily and effectively do at home, by yourself, without any special equipment! (Which is one reason why I place significant emphasis on it in my Gains Without Pains Series online programs.)

APPLICATION: To start benefitting from myofascial release, simply grab a small, hard ball (tennis balls and racquetballs both work great), and then firmly press and roll it across your muscles for at least 90 seconds per muscle group (see Research Article 3). Focus on the muscle bellies, and avoid pressing down directly on their tendons. You can benefit from doing it after a workout or at any other time of the day, however I personally use it the most right before a workout, since myofascial release is a MUCH safer and more effective way of warming up your muscles and joints than stretching or cardio! (The reasoning and science behind that is multi-faceted and complex, so I’ll have to save it for a future YouTube video)

PRO TIP: For muscles on your back, wedge the ball between your back and a wall and lean into it for better leverage! (See the second GIF below for an example, where I use the wall to perform myofascial release on my posterior deltoid.)

Related Dr. Gains YouTube Videos:   
      1)Lifting With Shoulder Pain / Injury? This 10-Week Science-Based Program Will Change Your Life!
     2)Golfer’s Elbow – 4 stage solution for MEDIAL EPICONDYLITIS

Relevant Research Articles:     
      1)THE EFFECTS OF SELF-MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW
 2)DURATION OF MYOFASCIAL ROLLING FOR OPTIMAL RECOVERY, RANGE OF MOTION, AND PERFORMANCE: A SYSTEMATIC REVIEW OF THE LITERATURE
      3)Effectiveness of myofascial release: systematic review of randomized controlled trials