Saturday's Stretch/Flexibility -- Full-Body Rolling Out Routine

I received a foam roller for Christmas.  It is such a great piece of equipment.  It allows you to do myofascial release to your own muscles.  It's like giving your muscles a deep tissue massage.

So, what is myofascial release?

From Wikipedia:

"Myofascial release is a soft tissue therapy for the treatment of skeletal muscle immobility and pain. First described by Andrew Taylor Still and his early students,^[1] the therapy relaxes contracted muscles, improves blood and lymphatic circulation, and stimulates the stretch reflex in muscles.

Fascia is the soft tissue component of the connective tissue that provides support and protection for most structures within the human body, including muscle. Osteopathic theory proposes that this soft tissue can become restricted due to psychogenic disease, overuse, trauma, infectious agents, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow. Although fascia and its corresponding muscle are the main targets of myofascial release, other tissue may be addressed as well, including other connective tissue.^[2]

The term myofascial was first used in medical literature by Janet G. Travell in the 1940s in reference to musculoskeletal pain syndromes and trigger points.^{[citation needed]} In 1976, Travell began using the term "myofascial trigger point" and in 1983 published the reference Myofascial pain & dysfunction: the trigger point manual.^[3] There is no evidence she actually used what is now termed "myofascial release".^{[citation needed]} Some practitioners use the term "myofascial therapy" or "myofascial trigger point therapy" referring to the treatment of trigger points, usually in medical-clinical sense. The phrase has also been loosely used for different manual therapy techniques, including soft tissue manipulation work such as connective tissue massage, soft tissue mobilization, foam rolling, Rolfing, and strain-counterstrain techniques".

Myofascial techniques generally fall under the two main categories of passive (patient stays completely relaxed) or active (patient provides resistance as necessary), with direct and indirect techniques used in each.

Today's routine comes from LiveStrongWoman's Ashley Borden.  She takes you through how to roll through the following muscles:  quads, IT band, TFL, inner thigh, piriformis, hamstrings, calves, shins, upper back, lats and triceps.

From the YouTube description:

"Loosen tense muscles, increase flexibility, and improve your workouts! Ashley Borden's amazing Full-Body Rolling Out Routine is the perfect complement to any workout. Use this rolling out routine before or after your regular workout or on days off from the gym. Learn how to release uncomfortable sticking points and open up the entire body. For more advanced users, go with a denser foam roller or even a PVC pipe to target trouble spots."