Techniques for Self-Myofascial Release
Self-Myofascial Release (aka foam rolling) is a tool-assisted self-massage technique that can help you achieve less pain, more mobility and better posture.
There are a number of tools you can use for self-myofascial release, including foam rollers of various sizes/densities/textures, trigger point balls, lacrosse/tennis balls, and even hand-held rollers. To start out, a basic smooth-textured roller between 24-36 inches works perfectly fine. Those who are sensative to pressure may want to start out with a medium-density roller, which is bit softer than the one above.
The point of practicing these techniques is to use sustained pressure to trigger the release of fascia in your body. Fascia is a continuous structure of connective tissue that weaves between your muscles, nerves, organs and blood vessels. Similarly to when you pull a single thread of a sweater and it begins to bunch up, a restriction in one area of a person’s fascia can also create issues in another area. Self-myofascial release techniques can help release these areas of restriction and bring more balance to your body as a whole.
The benefit of learning these techniques in person is that it helps you practice how to properly position your body on the foam roller and how it should feel. In our 90-minute Self Myofascial Release Lesson + Massage, we will first teach you foam rolling techniques & stretches customized to your areas of concern, then we’ll follow up with a targeted massage. After your session, you’ll feel confident and armed with a new tool for bringing yourself some relief at home until you can get in for your next massage.
Here are images of self-myofascial release techniques to refer to as you practice releasing fascia for different areas of the body:
Back
Mid-upper area (Trapezius, Rhomboids, Spinal Erectors)
Latissimus Dorsi & Rotator Cuff
Hips
Gluteal Complex
Gleuteal Complex & Piraformis
Gluteus Medius & TFL
Neck
Suboccipitals
Chest Openers
Thoracic Spine Extension
Pectorals
Legs
Adductors
Quadriceps & Hip Flexors
Hamstrings
Gastrocnemius & Soleus
These techniques are great to start practicing with and incorporating into your selfcare routine. Sign up for our Self-Myofascial Release Lesson + Massage if you’re seeking individualized instruction for your specific concerns.
“The in-person, one-on-one lesson is so valuable. I’ve tried YouTube videos in the past, but it’s not the same as having someone correct your form and answer all your questions in real-time. I’ve since added foam rolling into my routine at home, and it really does make a huge difference.”
