In this article, we’ll share; What fascia is and simple self-myofascial release techniques you can do using a tennis ball to help increase blood flow and circulation to the tissues, improve mobility, ease muscle tension and therefore reduce pain in our bodies.
Self-myofascial release has become popular over the years. We’ve both used techniques that have helped us personally with injuries and witnessed huge benefits by teaching clients simple techniques they can do at home in between treatment sessions.
While you can buy specialised myofascial release balls, we suggest you start with a tennis ball; it’s softer than some of the myofascial release balls, and tennis balls are cheap and easy to find. Chances are, if you have a dog, you have one in the house. I have to hide my stash of tennis balls for clients, so the dogs don’t find them!
A word of caution: Before starting a self-myofascial release practice, it’s important that you understand sensations in your body. You will likely feel tenderness, tightness, an ache that feels tender, but in a good way, you want more of it; your gut tells you you’ve hit a good spot, and it will release. You also want to relax into the tennis ball and let yourself sink or melt. Never push or force; less is more! The sensation should NEVER be sharp, shooting, painful, pins and needles or numbness. If anything becomes painful, please stop immediately.
What is fascia?
Fascia or connective tissue is a structure in our body that is like a 3D spider web, it’s the system that surrounds every other system of the body. Fascia has been defined as all of the soft fibrous connective tissues that permeate the human body (Findley and Schleip 2007). Imagine opening an orange and seeing the pith attach from skin to the orange, peeling each orange segment apart, biting into the slice of orange, and seeing individual little pods of juice. Everything is connected. Fascia connects all tissues, muscles, bones, ligaments, tendons and organs. If you were to remove every other part of your body, you would have a 3D structure of a fascia web.
Connective tissue/fascia may tighten or stiffen after injury, overuse, underuse, or postural imbalances.
This video gives you an excellent visual of how fascia looks in your body.
Why should I practice self-myofascial release?
Self-myofascial release has become as popular as foam rolling; we love it because it’s a great way to target a small area with something as simple as a tennis ball.
We’ve been treating clients for years using connective tissue release and find that when they do some of this at home, it helps release deeper layers of tissues. Jo also teaches self-myofascial release techniques to her members and 1:1 clients.
This area, for many, is extremely tight. Sometimes we need more than a yoga practice or stretch. These self-connective tissue release practices will help get into deeper layers of tissues. Each body is different, find a place that works for you. Don’t overthink the correct position but feel. Relax, take some deep breaths, and explore the various sensations. What do you notice?
How to do self-myofascial release?
Self-myofascial release can take just a few minutes in your day. Remember, less is more, so start gentle and build up.
When to practice self-myofascial release?
After a long travel journey, after injury, after sitting at a desk for long periods.
Self Myofascial Release for the Hips
Self-myofascial release for the Hips aims to mobilise and hydrate the tissue in the glutes – the deep piriformis muscles which can get tight from overuse – running, cycling, walking or underuse, sitting for long periods.
This practice is excellent for rejuvenating the tissues of the pelvis, hips and lower back.
Lying down on your back with your knees bent and feet on the floor.
Feel the sacrum on the lower back, the bony part and slide the ball to the edge as you rest on the ball. Let it slide off the bone onto the soft tissue; don’t go too far and end up in the centre of the glutes.
You can stay still, breathe and relax or move up and down or side to side, exploring the sensations.
Find a spot to rest on and take five deep breaths, relaxing the tissues.
Switch to the other side.
Self-Myofascial Release for the Feet
We spend our day on our feet; they take us from one place to another. The foot has 26 bones, 33 joints, 29 muscles, 7,000 nerves and 250,000 sweat glands.
Myofascial release techniques are an excellent way to access the tissues in the feet.
Have the tennis ball or myofascial release ball underneath the ball of your foot and move from side to side.
Place the ball in the centre of the foot, moving up and down the length of the foot from the outside edge to the inside. Imagine lengthening the sole of the foot
Place the ball under the heel and wiggle from side to side.
Self-Myofascial Release for the Shoulders
Self-myofascial release for the shoulders is a great release technique whether you are desk-based, have been traveling, or have a new baby or toddler. You’ll need two tennis balls for this technique
Feel for the shoulder blade bone, grab the top of the muscles on the shoulder where you tend to lift the shoulders and have tension. Place the balls close to the spine.
Place balls on each side of the shoulder and place a block or cushion under the hips. You might also need a towel or blanket under the head.
Let yourself sink into the balls, relax, breathe, feel the tension melt away from the shoulder, head, neck, and upper back.
We have various self-myofascial release classes in our Strength & Soul Yoga & Ayurveda Membership. Click here to access our 7 Day Free Trial.
If you need more 1:1 support with an injury, click here for more information on treatments and booking.
For 1:1 yoga therapy, click here to be added to the waiting list.
If you have any questions, please send a message through Facebook or Instagram with the word FASCIA and we’ll chat with you and answer any questions.
