The Teeny Bikini Body

just a girl's struggles of trying to be lean

You Got Me in Knots!!! Please untie me…

4 Comments

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I gotta tell ya… there’s nothing worse than a body covered in knots.  If that’s you, then this will be a must read.  Have any of you heard of myofascial release?

Awe the internet, what is easier than googling whatever it is that you’d like to find out about.  Ok for you lazy bums, here is the definition per Wikepedia:

The myofascial release procedure is a form of soft tissue therapy used to treat somatic dysfunction and resulting pain and restriction of motion. It is a treatment described by Andrew Taylor Still, founder of osteopathy/osteopathic medicine, and his early students, which uses continual palpatory feedback to achieve release of myofascial tissues.[1] This is said to be accomplished by relaxing contracted muscles, increasing circulation and lymphatic drainage, and stimulating the stretch reflex of muscles and overlying fascia.[2]

Here’s the link if you want to read more:

http://en.wikipedia.org/wiki/Myofascial_release

Ok in simpler terms it’s basically  the release of KNOTS, yes those tender areas that you’ve developed from sitting at your desk too long, over training or other various activities.  The good thing is that everyone’s got them.

The problem is you can’t just leave them there no matter how much you don’t care or love them or whatever.  You’ve gotta release these guys and I’m going to tell you the various ways that this is done.

Well there’s the foam rolling release.  You’ve probably seen it at the gym, various people rolling on the same disgusting foam roller… with an “Oooooo” or an “Ahhhhh”.  Yes these people are trying to release these knots.  Watch this video:

Other methods include using a ball of some sort but yeah with the same idea.  That could be just placing the ball and holding it right where the trigger point is until you almost feel a pulsing.  I would hold it while you are watching tv or something, and then let it do it’s work.  Eventually, that knot should break apart and the pain should go away too.

Why would you do this?

Here are the symptoms that MayoClinic states that Myofascial syndrome can cause:

  • Deep, aching pain in a muscle
  • Pain that persists or worsens
  • A tender knot in a muscle
  • Difficulty sleeping due to pain

http://www.mayoclinic.com/health/myofascial-pain-syndrome/DS01042/DSECTION=symptoms

Anyway, it’s best to get rid of your little knotted friends.  Tell them they are not welcome here…!

OK today’s workout:

Jumprope 5 minutes, 30 second intervals

Straight bar curls, standing dumbbell curls, reverse bar curls, single arm rope pushups, overhead dumbbell extensions, 10x each

Then do the whole set 5x,

In between the sets do, 5 minutes of mountain climbers, 5 minutes of jumping jacks, 2 minute planks, 1 minute side planks, each side, 5 minutes of ski hops.

Enjoy!

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Author: Lilitte

I have always had a love for fitness. I've been a fitness junkie over the years and have learned the healthier ways of diet and exercise. As I continue to learn more I'd like to share and learn more from the public.

4 thoughts on “You Got Me in Knots!!! Please untie me…

  1. Great post on foam rolling. Everybody should be doing it…especially those stuck at a desk all day!

    Like

  2. I love rolling my legs out!

    Like

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