Myofascial Release: Gentle self-massage that releases tension

Myofascial Release (MFR) is one of the most effective methods for releasing tension in the body. When you combine myofascial release with yin yoga, you get a deep practice that can relieve pain, release tension, and increase flexibility.

Myofascial Release can be used for:

• soreness
• tension
• headaches
• stiff neck
• lower back pain - especially in the cold winter months
  

What is Myofascial Release?

Myo = muscles
Fascia = connective tissue
Release = freeing

With gentle pressure, tension, knots, and blockages in the muscles' connective tissue are released.

Myofascial Release is a passive form of self-massage where you relax your muscles and let the balls, combined with gravity and your body's weight, gently work their way into the tissue. The muscles protect the connective tissue, so when you let go and relax, the balls can reach deeper.

How to work with Myofascial Release?

You can massage your entire body with Myofascial Release, but be aware that you are working on the muscles and not on bones or nerves. If you experience a stinging or radiating sensation – for example, in the buttocks where the sciatic nerve can be irritated – you should move the balls a little.

I recommend using tennis balls or slightly firmer balls of the same size. Softer balls can also be used if the pressure feels too intense. The most important thing is that you relax your muscles so the balls can work deeply.

Preferably place one ball on each side of the body, for example, the lower back. You can also easily use a single ball and focus on one area at a time. You should be able to feel the balls, but it is important to give them time to work, as you might not feel much at first. The more you relax, the better the balls will be able to penetrate and work into the connective tissue and muscles, and it might take a while before you let go and relax your muscles. Also, notice if you are tensing up. The muscles protect the connective tissue, so if it feels too intense, the muscles easily tense up.

Connective tissue is one large interconnected network that connects the entire body. This means that pressure in one place can have an effect in a completely different place at the same time. Imagine a spider web – if you pull or push in one place, the movement propagates throughout the entire web. Therefore, Myofascial Release can release old injuries and traumas in other parts of the body than where you are working.

Why is Myofascial Release so effective?

Connective tissue acts as a large interconnected network that holds our body together. When it becomes stiff or tense, it can affect our mobility and create discomfort elsewhere in the body. Myofascial Release works to soften and release these tensions, allowing the body to move more freely.

The combination of yin yoga and Myofascial Release enhances the effect, as yin yoga already works deeply in the connective tissue by holding poses for longer periods. When you combine these techniques, you can experience an even deeper relaxation and freedom in the body.

When and how often should you do Myofascial Release?

There are no rules for when or how often you should do Myofascial Release, but many experience a big difference when they do MFR regularly. Some integrate it into their daily routine, while others use it as needed when the body feels tense or sore.

Morning: Perfect for waking up the body and releasing tension, especially if you wake up with stiffness or soreness in your neck, back, or lower back.
Evening: Great for relaxing the body before bedtime, especially combined with yin yoga and a warm duvet.
After exercise or with yin yoga: Helps to increase blood flow and prevent soreness.

My participants have always loved Myofascial Release, especially in the colder months – and for good reason. I love it myself and enjoy doing Myofascial Release combined with yin yoga on the floor under a warm duvet in the evening during the cold winter months. It truly works wonders for body tension and lower back pain, which many experience in the colder months.

In my winter course for bladder-kidney, we always do Myofascial Release for the same reason, but you can certainly do myofascial release the rest of the year too. Of course, you can always sign up for the winter course for bladder-kidney HERE.

Free Myofascial Release program for the lower back

This March, I have chosen to make my Myofascial Release program for the neck, shoulders, and lower back available in my app completely free - but only until March 31st.

The program is 22 minutes long, guiding you through gentle but effective techniques to release tension in the neck, shoulders, and lower back.

Want to try? Find the program in the app Isabelle Evita and feel the effect on your own body. You can find the app in both the App Store and Google Play.

Are you also a fan of Myofascial Release or have other great recommendations? Feel free to share your experience in a comment! 👇🏻