Flexibility training is one of the most misunderstood areas of fitness.  There is much confusion about when to do it, how to do it, and why to do it.  I'm going to address a type of flexibility training you will be seeing more and more of because it is literally changing the way people feel in their bodies.  It is commonly done with a long, cylindrical foam roller.  Everyone that has benefited from this type of flexibility training becomes a raving fan of it.  (The level of pain relief has been so significant that I've thought of starting a roller religion!)

It is called self myo-fascial release.  Briefly, it is using pressure applied to the muscle to activate sensory organs in the tendons at each end of a muscle (Golgi Tendon Organs) to elicit a relaxation response.  Myo-fascial release is a well-established treatment method of massage therapists and is now enjoying increased awareness due to its value in promoting healthy muscle tissue. 

Through inactivity, injury, or overuse, muscle fibers can develop adhesions which prevent them from normal motion - the fibers basically get stuck together.  When you try to stretch a muscle in this situation with traditional static stretching, it is like trying to stretch a steel cable - there is no give at all.

Myo-fascial release to the rescue!  Applying deep and steady pressure has two terrific benefits to this type of muscle:

1 - it breaks up the adhesions allowing more fluid muscular movement and restoring adequate blood flow to the area.

2 - it activates the Golgi Tendon Organs signaling the previously overactive muscle to relax.

Roller Stories

I've lived with hip and leg pain for several years before learning about myo-fascial techniques from Jonathan.  I sought treatment first from doctors, but my concerns were met with shrugs. Visits to chiropractors worsened the condition and treatments from therapists were in-frequent and offered short-lived relief. The theory behind myo-fascial may be more complex, but the concept for me is simple ... find an area that's tight and sore and apply moving pressure. Using a roller is great because I can control how little or how much pressure to apply. I discovered that although I was using the techniques on my hips and legs, when I continued to move the roller around I found other sore spots and could relieve areas of tightness that are normally are harder to stretch. With regular use, I've experienced a decrease in my hip and leg pain and an increase in flexibility and mobility.         
        - Emily Sopha

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Hip pain started during my 60 mile walk in October 05.  Primary care doctor sent me for an x-ray -  no results; suspected bursitis, but inconclusive. Primary care doctor sent me for an MRI : no results, sent me to a chiropractor; no results.  The chiropractor could not fix the problem and both of us felt very frustrated.  I had a cortisone shot, minor results.Yoga and stretching, minor results, Physical Therapy, NO results.  Massage felt great for a few days but the pain returned.  Jonathan introduced me to foam roller techniques and it was like CRACK to my hip.  The first day was so painful but the rest of the day I felt wonderful.  I ordered a roller for myself and have used it almost every day.  The intense pain has subsided.  I have more range of motion in my stretches.  I don ' t have pain like I did before.  The area is still tender and the roller hurts some days more than others but by the time I am off of it, I am a new person.  I have now moved on to more stretches with the foam roller by opening my chest and taking the tightness out of my back.  It is an invaluable piece of equipment.
        - Claire Spencer

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These experiences are not criticisms of the ability of doctors, chiropractors, and therapists.  It is simply a realization that for pain without a diagnosable injury, these professionals are often bewildered by how to treat the symptoms.  In essence, it's the wrong treatment and is outside the scope of what they do.