Whenever I see “fitspo” pictures on Tumblr and Instagram, a lot of them consist of pictures of butts with captions that indicate that the perfect & “sexy” ass is attainable by working out. While this might be sound in theory, it isn’t necessarily valid relative to our dysfunctional environment. What people don’t realize is that a culture that revolves around sitting leads to muscular imbalances that directly affect your workouts by comprising your goals (like working on a “sexy” butt). But more importantly, these dysfunctions impair athletic performance consequently leading to injury. When you are constantly sitting, this shortens your hip flexors, which leads to reciprocal inhibition of your gluteal muscles. In layman’s terms, your butt stops working. When your body is stuck in an anterior pelvic tilt with a lordosis type curvature, your posterior leg muscles (especially your gluteus maximus) lengthen and deactivate, which makes muscles such as your quadriceps (especially your rectus femoris) shorten to work harder to bear the brunt of the tension during your squat (rather than your gluteus maximus). This is a key concept not only for those who are solely concerned with the aesthetics of their rear end, but more importantly, for those concerned with exercising and adapting efficiently to the environment around them. Overly active quadriceps are directly linked to injury, knee pain and back pain (which are very common in our culture). Moreover, your gluteus maximus is one of the most powerful muscles in your body, so it is clearly going to help your biomechanics if you are able to recruit this musculature in your movements.
When I have people do squats, I have them pay attention to where they are feeling the activation (whether it’s their quads or their glutes). If they feel more activation in their quadriceps, I will have them roll their quadriceps on a pvc pipe (preferably) or a foam roller before focusing on the mechanics of their squat. They complain about it because they don’t think rolling out the front leg muscles will help them work on their gluteal musculature but that’s when I have to explain the science to them. When you engage in myofascial release, it stimulates your golgi tendon organs, which inhibits the excitation of the quadriceps (otherwise known as autogenic inhibition). This can help in enabling your glutes to activate during your squat (among other exercises), rather than solely relying on your overactive quadriceps.
I know I’ve worked my gluteus maximus muscles (rather than my gluteus medius or minimus) when it is the most painful thing in the world to sit down. I swear after working my gluteus maximus muscles, every time I take a piss I wish I was a man so I wouldn’t have to sit down. However, I am glad that I am finally able to recruit and emphasize my gluteus maximus muscles when exercising because it makes me more efficient and less prone to injury. While I understand a lot of people are solely interested in fitness from an aesthetic perspective, I’m more into working out to make myself more adaptable and efficient relative to my environment, and once I started engaging my gluteus maximus musculature (along with my transverse abdominis), I feel more explosive in my movements and have been less prone to lower back pain (which to me is personally more important than looking “sexy”). 🙂
I remember the day I was first introduced to myofascial release. It was the day after a particularly difficult night of Randori (Judo sparring). I was unaware of this at the time, but my internally rotated shoulders caused an impingement in my shoulder which was exacerbated by the high intensity nature of Judo (gentle way my ass). Anyways, ever since I started Judo, I was used to having an excruciating pain in my right shoulder (which I brushed off due to the “no pain no gain” mentality). However, two days after that Randori session, the pain was still excruciating and I could not lift my arm. After skeptically trying myofascial release and learning how to (agonizingly) release my pectoralis minor&major, subscapularis and latissimus dorsi, I was surprised that I could lift my arms without pain simply after rubbing a $3 lacrosse ball on the right trigger points. This is when I converted to the religion of myofascial release.
Now I say myofascial release is my religion in a tongue in cheek way. I personally do not believe in blindly following dogma (live INTENTIONALLY, not habitually). HOWEVER, for the effects of myofascial release to be beneficial in the long run you need to do it religiously. This is especially important when first starting out since there will be a lot of internal restrictions in your body, and releasing them takes time. Your dysfunctions cannot be addressed through corrective exercise if there are internal restrictions present. This is why myofascial release is an important first step to any functional training regimen. Eventually, your body might not require as much time spent on myofascial release, but generally when starting out it’s imperative to dedicate time to it. Despite the fact that the trigger points are painful (I have witnessed huge, tattooed Mixed Martial Arts fighters scream like little girls when getting their trigger points released), it’s best to spend at least a couple of minutes on each trigger point. It’s funny how five minutes instantly seems like an hour when you are in excruciating pain. In general when starting out it takes AT LEAST an hour to get all the necessary trigger points released. I recommend focusing on myofascial release AT LEAST once a day when starting out. When I tell people this, their reaction is generally:
It was honestly my reaction to myofascial release at first as well. Most of us are extremely busy, so adding one more regimen to our routine seems daunting. However, when looking at the cost benefit analysis, the physical benefits I received from doing myofascial release outweighed the time cost. I am not in pain and I am less susceptible to injury. Moreover, I feel like I get a lot more out of my workouts and training sessions if I do myofascial release before, since my body has less restrictions. Additionally, I found ways to multitask while doing myofascial release. I arrive at the gym 30 minutes early so I can myofascialize before training. I myofascialize when studying instead of sitting hunched over a desk. I myofascialize while watching tv instead of sprawling on the couch looking like Homer Simpson. And I am actually myofascializing my quadriceps on a PVC pipe while typing this blog up 🙂
[PS: Before all you anatomy/grammar nazis get your panties in a bunch that I said myofascialize, I acknowledge that this is a word I made up and if you google search it all the links that come up are mine].
Whether you’re a UFC fighter who trains twice a day or an engineer who sits at a desk for 40 hours a week, myofascial release will be beneficial. It’s also beautiful that these techniques can be done by yourself utilizing tools such as the theracane, lacrosse ball, pvc pipe, foam roller etc. I believe that these are useful investments, especially since I hear injury rehab and pain pills usually cost money as well. Releasing the bound up fascial tissue in the body is important for pain management, optimizing movement when exercising and overall physical wellness (I’m 21 but I can only imagine what pain I would have felt at 41 if I never bothered to myofascialize). I am glad I implemented myofascial release into my training regimen, mainly because it allows me to keep training.