Self Myofascial Release (SMR)
Simply put SMR is a method to unbind or loosen bound up muscle tissue.
This can play a role on performance pre, during and post workout. It is also a great tool for anyone with muscular pain whether they are strength training or not.
Pre/During:
Here SMR is used to increase range of motion, mobilize the joints, increase performance, minimize the risk of injury, and alleviate pain during exercises. For example the front squat requires decent dorsiflexion at your ankle however tightness in your calves may not allow this. By releasing your calf muscle and stretching, this would allow your knee to travel further past your toe thus allowing you to front squat efficiently. HOWEVER now that you have increased range of motion you will need to first stabilize and strengthen this new range. Use lighter weight and isometric tension to do this.
Post:
Here SMR is mainly used to alleviate aches and pains by releasing trigger points. For example shoulder pain following a chest focused workout. It could be a rotator cuff issue therefore by releasing trigger points at your supraspinatus could lead to pain alleviation (depends on pain and movement). Again follow up by strengthening any new range of motion.
There are other factors that come into play which should be addressed first in terms of health and fitness such as sleep, nutrition, stress, hydration etc... however SMR is a useful tool to have and has also shown to lead to a number of other benefits: (listed below)
Reduced soreness.
Improved recovery and growth of muscle tissue.
Reduction in adhesions and improvement in soft tissues.
Decreased inflammation.
Decreased stress.
Improvements in neuromuscular efficiency.
There will be a guide and instructions on Self Myofascial Release check out the members section.