The massage techniques are generally considered safe for most people, even though some pain can occur with SMR.
Myofascia refers to muscle-related fascia, including tissue that can be affected by scarring.
For example, the Navy helicopter crews often report neck and back pain.
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The following exercises use self-myofascial release techniques to improve flexibility and reduce symptoms.
This also can lead to rotator cuff tendon injury.
you might use either a foam roller or a tennis ball.
Tennis Balls for Your Sub-Occipital Muscles
Many people have what is known asforward head posture.
Forward head posture can be due tolong hours sitting at the computerand especially interacting with the screen.
It can also come about from sedentary occupations such as truck driving.
More causes exist, for example, routinely adjusting your head and neck to accommodate being extra tall.
Over time, the position of the head migrates forward.
This posture change often forms in response to kyphosis and upper back rounding.
Even a small shift forward of your head from your neck can stress muscles and other soft tissues.
To address this, you might consider SMR with tennis balls.
Heres what to do:
Another muscle that attaches to the bottom of the skull is thesemispinalis capitus.
It also is responsible for tilting your head to the side.
Making Your Own SMR gear
it’s possible for you to make your own self-myofascial release tools.
It may offer a more stable experience overall, which may help further relax the targeted muscles.
This position also enables the upper back to assist with injury prevention or management.
Foam rolling is a particularly good SMR tool for mitigating tension in the muscles that normally power those movements.
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