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Fascia and Myofascial Release (MFR)

Fascia is connective tissue made of white blood cells, elastin, viscous fluid, collagen, and fibroblasts. It plays a critical role in our body structure, movement, force transmission, and sensory communication in both interoception (our awareness of the internal state of our body - hunger, heart rate, etc.) and proprioception (external body state such as position or equilibrium.) Anatomy Trains has a great video that explains the concept of fascial tensegrity and how it impacts movement.

Sitting at a desk too long, poor posture, general inactivity, or repetitive motions can lead to fascial dysfunction. When we experience fascial dysfunction, we open up the possibility of increased wear and tear on joints, injury, pain, and reduced range of motion, among other potential issues. As you can see, it's vital that we keep our fascia in the best shape possible. MFR is a technique that works to lengthen and relax the fascia. Massage, self-myofascial release, acupuncture, and yoga are a few MFR techniques. We'll discuss self-myofascial release and yoga further.

RAD Rollers and MFR

RAD rollers are a great way to support a self-myofascial release practice. The Rounds set can be used for small to medium sized areas. The micro rounds (black round) work well for forearms, the temple, and around the jaw. The blue and green rounds are just the right size for the plantar fascia (the bottom of the feet.) They are also great for the forearms, pecs, and calfs. The Recovery Rounds are perfect for large surface areas. They can be used on the back, legs, glutes, and hip area. What's great about the RAD products is that the more you use them, the more ways you figure out how to use them! As you're working with the rounds, there are a few techniques and key principles to remember.

There are generally six techniques you can use and we will focus on three of those here.

1. Rolling - This is exactly as it sounds. You pick a round appropriate for the area you're working on and roll the round in the direction of the muscle fiber.
2. Cross Fiber - This technique involves rolling the round perpendicular or across the muscle fiber of the targeted area.
3. Compression - With compression you'll target an area and apply the round with gentle and sustained pressure for about 30-60 seconds.

A few key things to keep in mind while using self-myofascial release are areas to avoid. These areas include, but are not limited to: rolling on bones, open wounds, swelling/bruises, fractures, joint replacements, DVT or blood clots. During or after the practice you should not be significantly sore and there should be no pain, no electrical sensations, nor numbness. You should always speak to your doctor before beginning any wellness routine as there can be complications due to underlying health issues and it's important to take any health factors into consideration.

Yin Yoga and MFR

Yin is a great introspective practice that targets our connective tissue as well as our joints and it's best to practice Yin when your muscles are cool. Below are some poses you can try at home. The goal with these poses is not to go to your absolute range of motion, but rather to find some sensation (not pain!) and to be able to hold the position comfortably for several minutes (usually 3-5 minutes, but you can start with a shorter duration and work up to longer holds.) The longer holds give your fascia a chance to respond to the pose. Your breath should be natural and easy in theses poses.

NOTE: Your poses may not look like the illustrations below and that's okay! You may be more or less flexible. Every body is different and it is important to respect our bodies for what they can offer to our yoga practice.

Caterpillar

• This pose is meant to work with the connective tissue in your back. Your spine can be more or less rounded depending on what feels right to you.
• A few options you can try: you can use a block, the bottom of a chair, or a pillow/bolster to rest your head on; a block to lift your hips, a strap/tie if you have tight hamstrings and you have difficulties folding forward

Figure 4

• The purpose of Figure 4 is to work with the connective tissue in the low back and hips.
• Instead of hugging the one leg towards your body, you can have that foot resting on the ground and your hand to gently push the crossed leg away from your body to get a gentle stretch. You could also try this in a seated posited with you legs outstretched in front of you and gently bend one ankle over the other leg's straight knee.

Sphinx

• Sphinx is great to use as a gentle back bend.
• Make sure your legs are wide enough that you feel comfortable. If your legs are too close it can cause pain in the low back.
• You can try a block, pillow, or folded blanket to rest your head on if it is more comfortable for your neck.

Gomukhasana Shoulders

• This pose provides a great shoulder stretch. It can get intense so make sure you have a strap, neck tie, rope, or something similar to use as support in this pose.
• Remember that you are looking for a gentle stretch here. If it's painful, increase the distance between your hands. If that doesn't help, it's best to skip this pose.

Legs Up The Wall

• This one is great if you need a gentle hamstring stretch and relaxation.
• You can use a wall or strap for leg support. If you have a sacroiliac sensitivity, it might be helpful to have a small folded blanket under the sacrum. A small towel roll under the neck could add a nice supportive touch to the pose as well.
• This pose can also be practiced one leg at a time instead of together.

When practicing self-myofascial release, it is more important to use a short duration and frequent repetitions throughout the week instead of long durations and less frequent repetitions. Try a few of these techniques and see if you notice any mental and/or physical differences afterwards.

Disclaimer: None of the products, services, or information provided by Jennifer Glover-Keller, LLC are to be construed as medical care. It is critical that you speak with your medical provider(s) to determine what is safe and appropriate for you before starting any type of exercise or wellness routine, including yoga.