February 14, 2023:
OUR FIRST BLOG POSTS, FOR THE LOVE OF GOOD HEALTH!
MYOFASCIAL RELEASE: UNDERSTANDING ITS TECHNIQUE AND
BENEFITS
Myofascial release is a type of manual therapy used for the treatment of
tightened muscles, skin, or fascia that could result from overusing the
muscles, repeated muscle tension, injuries, poor posture, and even from
mental stress.
To cope with tightened fascia, the physical therapist often uses myofascial
release therapy that helps in relieving pain, improving mobility, and
enhancing overall physical function. This article will discuss the different
types of techniques used in myofascial release and their benefits on the
physical and mental health of a person.
Techniques Used in Myofascial Release
1. Soft Tissue Mobilization: This technique involves the use of hands
or various tools to apply gentle pressure to specific areas of the body.
This gentle pressure will release tension and improve mobility.
2. Stretching: Stretching is an important part of myofascial release, as
it helps to lengthen tight fascia and improve range of motion.
3. Trigger Point Release: This technique involves applying pressure to
specific points on the fascia that are causing pain or discomfort. By
releasing these points, tension is relieved and mobility is improved.
4. Self-myofascial release: As indicated by the name, the self-
myofascial release technique is used to self-treat oneself using
various tools such as tennis balls, foam rollers, etc. For this, you have
to lie on a foam roller or any other self-myofascial release tool, and
using your body weight, apply pressure to specific, tightened areas
on the skin.
Benefits of Myofascial Release
▪ Improved Mobility: The fascia is responsible for providing support to
the muscles and joints, and when it becomes tight or restricted, it can
limit mobility. Myofascial release helps to loosen the fascia and
restore the range of motion.
▪ Pain Relief: Myofascial release can help relieve chronic pain,
headaches, and tension in the neck and back. This type of therapy
targets the source of pain, rather than simply masking the symptoms.
▪ Better Posture: Tight fascia can also cause poor posture that could
lead to a number of other problems such as back pain, headaches,
and muscular tension in the neck and shoulders. Myofascial release
can help correct posture by loosening tight fascia and improving the
alignment of the body.
▪ Enhanced Athletic Performance: Myofascial release can help
improve athletic performance by increasing flexibility and reducing the
risk of injury. By releasing tight fascia, athletes can move more freely
and perform at a higher level.
▪ Relieve Mental Stress: Besides improvements in physical health,
the myofascial release also helps in relieving mental stress and
improves mood.
Conclusion
A myofascial release is a valuable form of manual therapy that can help
relieve pain, improve mobility, and enhance overall physical and mental
health. Whether you are an athlete looking to improve performance or
someone who simply wants to get rid of pain, myofascial release is the
answer. To extract maximum benefits from myofascial release therapy, it is
important to work with a trained professional who can design a specific
treatment plan according to your needs.
References:
▪ Chen, Z., Wu, J., Wang, X., Wu, J., & Ren, Z. (2021). The effects of myofascial release technique for
patients with low back pain: A systematic review and meta-analysis. Complementary therapies in medicine, 59,
102737.
▪ Kuruma, H., Takei, H., Nitta, O., Furukawa, Y., Shida, N., Kamio, H., & Yanagisawa, K. (2013). Effects of
myofascial release and stretching technique on range of motion and reaction time. Journal of Physical Therapy
Science, 25(2), 169-171.
▪ Behm, D. G., & Wilke, J. (2019). Do self-myofascial release devices release myofascia? Rolling mechanisms: A
narrative review. Sports Medicine, 49(8), 1173-1181.
THE SURPRISING BENEFITS OF GOOD STANDING POSTURE
Good standing posture is the alignment of your body in a manner that places the least
amount of strain on your muscles, bones, and joints, and promotes balance and
stability. In good posture, your head, neck, spine, hips, and legs are aligned in a natural,
neutral position that helps you move and perform everyday activities with ease. Many
people have a misconception that good posture is only related to good appearance but
in reality, it has numerous other health benefits too.
Some of these surprising benefits of maintaining a good posture while standing include:
1. Improved Physical Health
One of the most obvious benefits of adopting a good standing posture is that it can
improve physical health. When you stand with good posture, your body is in the
correct alignment, which reduces strain on your muscles and joints. This can help
prevent pain, aches, and injuries, especially in areas like the neck, back, and hips.
Good posture also helps improve breathing, as it allows the lungs to expand fully,
and can increase circulation, which is essential for overall health.
2. Improved Mental Health
A correct standing posture can also positively impact your mental health. When the
body weight is evenly distributed throughout your body, you naturally feel more
relaxed and less stressed. This is because the right alignment reduces tension in the
muscles and encourages deep breathing, which can help to calm your mind and
reduce feelings of anxiety.
3. Reduces Fatigue
When you stand with good posture, your body is in the correct alignment, which
reduces the strain on your muscles and joints. This can help reduce fatigue, as your
body doesn't have to work harder to maintain balance and support itself. Moreover,
there would be less burden on your mind too that directly promotes overall physical
and mental relaxation
4. Increases Confidence
Good posture can also have a significant impact on your confidence and self-
esteem. When you stand up straight and hold your head high, it conveys a sense of
strength, self-assuredness, and poise. This can make you feel more confident and
assertive, which can translate into better social interactions, work performance, and
other areas of life.
5. Better Focus and Concentration
When you are slouching or hunching over while standing, you are unconsciously
putting your body in a state of tension. This will make it difficult to pay attention and
you may need extra work to focus and concentrate. Contrarily, when you have good
posture, your body is in a relaxed state, which allows you to have a better focus and
concentrate for longer periods.
6. Increases Productivity
Finally, good posture can increase productivity. When you are standing with good
posture, you naturally feel more alert and focused. This can help you to be more
productive and get more done, as you are able to work for longer periods without
feeling tired or sluggish.
Final words
Maintaining a good posture while standing is much more than just standing up straight.
It has numerous benefits for your physical, mental, and emotional well-being. From
reducing pain and increasing energy levels to improving focus and boosting confidence,
there are many reasons to make a conscious effort to improve your posture. So, next
time you're standing, take a moment to check your alignment and straighten up. Your
body will thank you later for this little yet miraculous favor!
References
▪ Longoria, H. Why is Good Posture Important?
▪ Kritz, M. F. & Cronin, J. (2008). Static posture assessment screen of athletes: Benefits and
considerations. Strength & Conditioning Journal, 30(5), 18-27.
▪ Wang, C. (2016). Good Posture and its Wealth of Benefits to the Workplace. Lumo Bodytech.
