SMR (muscle and fascia relaxation) can effectively help us stretch, extend tight or overused muscles, relax tight fascia, and reduce the possibility of muscle adhesion and scar tissue. At the same time, it can also help you increase flexibility, improve joint range of motion, reduce fatigue and accelerate recovery.
The most common SMR massage tools are foam shaft, tennis ball, soothing rod, peanut ball and so on. But apart from these, today we have to introduce a massage artifact: barbell bar.
Barbell is not only used for lifting weights, but it is also a hidden massage artifact, and it is everywhere in the gym. It is a great choice for some people who are lazy to bring the above tools. IFAST fitness supply 7 ft olympic bar, 4 ft weight lifting bar for you.
Next, let's take you to know how several common muscle groups use barbell bars for SMR (muscle fascia relaxation)
1.Pectoralis
Put the barbell bar on the shelf, then put the chest muscle close to one end of the barbell, press the body weight up, nail the chest muscle, find the pain point, and then carry out shoulder movement (flexion and abduction are OK) to massage the chest muscle! For 20 to 30 seconds.
2.Trapezius muscle
Choose a squatting frame or Smith frame, use the empty bar, and then stand under the barbell, put the barbell on the upper side of the trapezius muscle of the shoulder, pay attention not to press the bone, and then carry out the joint movement of the shoulder or neck, your trapezius muscle will be effectively massaged! For 20 to 30 seconds.
3.Latissimus dorsi
As shown in the picture: hold a heavy object on the barbell bar with one hand, slightly back the body center of gravity, let your latissimus dorsi press on the barbell bar instead of creaking, then move your body back and forth for massage, lasting for 20 to 30 seconds.
4.Arm muscles
Rolling barbell for massage or staying in a certain area for adjacent joint movement.
Forearm
The biceps brachii
Triceps brachii
20 to 30 seconds / section
5.Quadriceps femoris
Choose a barbell bar, sit on the training bench or floor, put the bar to the front of the thigh, then hold the bar with both hands, roll back and forth, imagine you are using a rolling pin for 20 to 30 seconds.
6.Muscles in the back of the leg
As shown in the picture, support with one foot, stride with one leg, put the thigh on the barbell bar, then lower the center, concentrate the pressure on the back of the leg, find the special sore point, and then bend and extend the knee joint back and forth, give the soft tissue moderate pressure, lasting for 20 to 30 seconds.
7.Calf muscles
Sit on the ground on your back, put your legs on the barbell bar, support the ground with your hands back, and then move your body to roll up below your knees and down above your ankles for 20 to 30 seconds.
