Can’t afford a massage therapist or a spa? No problem, just MASSAGE YOURSELF to help your aching muscles feel better and help avoid muscle strains and tears…..

Massage yourself with self myofascial release with foam rolls (SMFR).  Flexibility is important in order to maintain elasticity in your muscles to help prevent injuries. SMFR should be a part of your flexibility program. The foam roller is one of the most effective techniques for releasing tension while improving mobility.

Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment.

Here is an example of a SMFR hamstring exercise:


1. Place hamstrings on the roll with your hips unsupported.

2. Crossed your feet to increase leverage.

3. Roll from knee toward posterior hip.

4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

You’ll immediately feel the effectiveness of SMFR and its something you can do every day at home.

Summary of the benefits of SMFR:

1. SMFR releases tension in your muscles due to overuse, tightness and aging.

2. The SMFR process restructures and realigns your skeletal system.

3. The SMFR process improves balance and body awareness.

4. SMFR can be used in the rehabilitation process and massage therapy.

5. SMFR can be used for Pilates exercises.

Start today massaging yourself!

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Mark Dilworth, BA, PES
Her Fitness Hut

Lifestyle and Weight Management Specialist
Certified Nutrition Coach and Nutrition for Metabolic Health Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes that helps you to achieve better long-term health, which includes body transformation and ideal body weight.
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