Let me show you how, in this new program: Ultimate Recovery. I'll teach you self-applied myofascial release techniques with balls, some of which are practised within Yin Yoga poses.
Relaxing into poses for a longer duration of around 3 minutes. This allows for greater release of deep set tension from the tissues, for improved flexibility and ease of movement.
'Myo' refers to muscles and 'fascial' the fascia. Fascia runs continuously throughout the entire body, surrounding and binding together the muscles. Both tissues get tight, 'sticky' and knotted through sports and general life. Myofascial release is like massage - applying pressure to the muscles and fascia (in this case using balls), in the right way to relieve trigger points and tight areas, that could be attributing to pain and injury.
If you have muscle pain... If you feel joint restriction... If you feel muscle tightness... If you run, or do other sports... you’re likely holding trigger points (a severe muscular knot), or an excess of tension - which most of us do somewhere!
Stretching is often not enough. We need to apply pressure to the target area to release the tension first, before re-lengthening the tissues out by stretching.
With these classes, I’ll teach you how to use MFR techniques to supercharge your recovery!
Use on their own to amazing effect…
… or, before yoga for enhanced results!
You'll experience a reduction in pain, greater ease of movement, tension release and flexibility!Buy now
I'll show you the best tension
releasing techniques for the:
I’ll teach you how to release tension
and trigger points in:
So overlooked by runners, tension here is common in everyone and is essential to work on to maintain good posture - which we know means great running form!
I love to do these techniques with the balls first thing in the morning. That could be it, but most often I'll then go on to a movement based yoga practice. Another great time is after your run, before a slow yin style yoga sequence.
So many! They include Plantar fasciitus, Achilles tendonitus, severe calf/ hamstring/ quad tightness, knee pain, hip pain, stiff shoulders... Inside the program I share details of how pain somewhere in the body, can be originating somewhere entirely different!
2 balls - these can be purpose made massage balls, lacrosse balls or tennis balls. A yoga block, or a fat foam roller. A yoga mat.
Naturally some areas are going to feel more intense than others, and in different places for each of us. You want to feel a light to intense tenderness that has a feeling of release to it. The type of pain that actually feels good!! You do not want to feel acute/ shooting pain, tingling, numbness or anything else that feels wrong.
There is no straight answer for this! If you're new to these kind of techniques, as with yoga, don't do too much too often. You could try doing each area once in a week, identifying your problem areas and doing those 2-3 times per week. It is possible to over do it!
These techniques are suitable for the vast majority of people, no matter your mobility/ flexibility. There are some contraindications which include:
malignancy, febrile state, acute circulatory condition, aneurysm, acute rheumatoid arthritis, sutures, healing fracture, osteoporosis or advanced degenerative changes, celiulitis, systemic or localized infection, osteomyelitis, obstructive edema, open wounds, hematoma, anticoagulant therapy, hypersensitivity to skin, advanced diabetes.
If in doubt, consult your GP/ health care provider.
Great question. Foam rolling has the same intention, however because of the large surface area less pressure is applied to a specific area. Using balls in the way I show you can be much more effective because of the level of specificity we can achieve!