Published on July 24th, 2017 | by Catherine Tingey

Myofascial Release and Yoga

The traditional system of yoga as taught in the west (breath work + posture) will bring flexibility and balance into the body, but when I meet clients with chronic pain and/or tightness/restriction in the body, I recommend a 3 pronged approach.

1) specific yoga poses

2) myofascial release techniques that incorporate balls, blocks and other massage tools

3) systemic whole body relaxation through meditation and breathing techniques

This post will focus on fascia and how to release restrictions in the body.

What is fascia?

I like to describe fascia as a skin suit- it’s all the connective tissue in the body and inextricably linked to every muscle, tendon and ligament. There is no way to separate fascia from a muscle group; we must think of them as interconnected.

Some people are just born with tighter skin-suits than others, and lifestyle patterns and certain personality types can be pre-disposed to develop chronic rigidity in the body.

What contributes to fascial restrictions?

lifestyle habits (what types of activities you do)
postural patterns (how you stand, sit, walk, run, sleep, etc.)
mental patterns (worrying, high achievers generally are more prone to tight fascia, in my experience)

The good news is that fascia is a new topic in the healing arts and getting a lot of well-deserved attention.

Often people are introduced to the world of their fascia through foam rolling, either at the suggestion of a physical trainer or physical therapist.

Foam rolling is a great preventative measure that is especially effective (yet somewhat painful) for runners, cyclists and anyone experiencing IT band issues.

For anyone experiencing back pain, hip pain, buttock pain or shoulder pain, I prefer a more pinpointed approach.

Top 3 Rules for Myofascial Release

Don’t roll on bone.
Roll slowly to find a sensitive spot, then take 2-3 breaths there.
If you experience any sharp shooting pain in an area, stop or move the ball/roller/nub to a different area.

My Top 3 Myofascial Release Tools

Yoga Tune Up Balls (2.5″ diameter)

Rumble Roller (original firmness – blue)

I use all these tools myself as well as with my clients. There are a ton of youtube tutorials that can help guide you, or consider hiring a private yoga instructor in your area who specializes in myofascial release.

Happy Rolling!

xoxo

Catherine

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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 31 years and teaching privately for 11 years.

Tags: Myofascial Release, Self Massage

About the Author

Catherine Tingey + Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 31 years and teaching privately for 11 years.