William J. Smith

Introduction
Foam Rolling will be my first article in a series on the body work industry. Manual therapy is a field of therapy, both self-administered and by a trained therapist, which encompasses disciplines such as massage therapy, Rolfing (www.rolf.org), neuromuscular therapy (www.nmtcenter.com). All of these terms have a common thread, namely the integration of 'whole body' movement function.

The field of Body Work advocates foam rolling as a method of inducing Myofascial release within the body. Patients and Fitness Enthusiasts apply a 'self release' of Myofascial tissue by rolling on a foam roller (a dense foam cylindrical tool located in the corner of fitness and rehab centers) is a convenient manner of addressing the Myofascial system in the human body. Myofascial (Myo meaning Muscle, Fascia meaning specialized connective tissue) is found throughout the body. As defined by MedicalNet.com, 'Fascia is a flat band of tissue below the skin that covers the underlying tissues and separates different layers of tissue."

                        Conceptual View                           Anatomical View

copyright T.E. Flemons 2005 http://www.intensiondesigns.com/

The picture on the left demonstrates a variety of systems in the body. The fascia supports these systems, and let's them 'communicate. On the right, an actual view of fascia structure in the body. By stimulating along these lines with a foam roller, fascia will stay hydrated and pliable, allowing your body to move better.

'Imagine a balloon filled with air. The balloon is your fascia, and the air is everything else. Now twist it into a variety of shapes…this is your fascial system. A rather complex system!" (Gil Hedley, 2007)

Function
Foam rolling the Fascia will help improve Body Awareness, coordination, and can decrease cellulite visibility in noticeable locations such as the thighs. Foam rolling improves circulation and blood flow to tissues which helps alleviate symptoms in medical conditions such as Fibromyalgia. Consistent application of a foam roller is not only a fitness tool but a self-assessment tool. Our matrix readers will discover painful areas on their bodies that have been long neglected and need attention. My hope is to show our members the path to a deeper connection with their own body via the foam roller's feedback mechanisms.

Body Awareness
A colleague of mine named Sue Hitzman in New York City has created a phenomenal program called M.E.L.T. M.E.L.T stands for Myofascial Energetic Length Technique. Sue believes…"By using a specialized foam roller, resistant bands and body weights, you can learn to reintegrate proper movement patterns and coordination needed to execute traditional exercises and reduce the risk of injury". Essentially what Sue is saying here is that foam rolling can teach the body proper movement patterns by helping it correct current weaknesses in the core, spine, hips, etc through movement patterns not isolation.

Coordination
As previously discussed, the fascia system is an interweaving system of connective tissue wrapping around every portion of our body. Hence, when this support structure is tight or dehydrated (which happens when we age, imagine a dry leaf shriveling up), our joints get tight, muscles don't contract as efficiently, and we generally just don't move well. For conditions such as Osteoporosis or Brittle bone disease, coordination of arms and legs can be extremely important to prevent falls. To allow this necessary coordination, we must work with therapeutic tools such as foam rollers to keep our body healthy through movement.

Cellulite
In a recent article in Fitness Magazine (March 2007), foam rolling was highlighted as a way to decrease cellulite and dimpling. According to the Fitness Article… "Very deep massage that breaks up interwoven fibers and increases the flow of oxygenated blood to dimpled areas, has been touted for years by beauty experts as a way to minimize the appearance of cellulite. But it's costly: $100/session. Foam rolling can produce similar results for a one-time cost of $20." By applying a self-massage release (SMR), you can open up tight body structures like the thighs, hips, and back. Opening up tissues allows for increased blood flow and oxygen to painful, stiff, and rigid areas of your body.

Summary
Beginning a foam rolling program is a new and exciting experience. If you have a pre-existing medical condition specifically related to the joints or circulatory systems, consult your Physician prior to beginning. Look for our next article 'Foam Rolling: Practical Application' Part Two of our Two part series.

Resources
www.optp.com
www.bodylanguagenyc.com
www.anatomytrains.com
www.integralanatomy.com