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.
How to Perform SMR with a Barbell
Select the Barbell and Prepare the Area:
- Choose a barbell that is appropriate for the area you want to target. For example, a thicker barbell may be better suited for large muscle groups like the legs or back.
- Clear a space where you can lie down comfortably with the barbell.
Warm Up:
- Before starting SMR, warm up the targeted muscles with some light exercises or dynamic stretches. This helps increase blood flow and prepares the muscles for release.
Positioning:
- Position the barbell on the floor or on a mat.
- Lie down on the floor and place the targeted muscle group on top of the barbell, positioning it so that the barbell contacts the specific area you want to release.
Apply Pressure and Roll:
- Once in position, apply pressure to the targeted area by shifting your body weight onto the barbell.
- Begin rolling the barbell back and forth, moving it along the length of the muscle. Use your arms and legs to control the movement and intensity of the pressure applied.
- Focus on areas of tension or discomfort and spend more time on those spots. Adjust the angle and position of the barbell as needed to target different areas within the muscle group.
Breathe and Relax:
- As you roll the barbell, remember to breathe deeply and relax your muscles. Avoid tensing up or holding your breath.
- If you encounter a particularly tight or tender spot, pause and hold the pressure for a few seconds, allowing the muscle to release and relax.
Duration and Frequency:
- Aim to roll the targeted muscle group for about 1-2 minutes per session. You can gradually increase or decrease the duration based on your comfort level and the response of your muscles.
- Perform SMR with the barbell a few times per week or as needed for muscle recovery and maintenance.
Cool Down and Stretch:
After completing the SMR session, perform some gentle stretches for the targeted muscle group to further promote flexibility and mobility.
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.
