MYOFASCIAL RELEASE TECHNIQUES

What is Myofascial Release?

The fascial system, a connective tissue web supporting the entire body, can hold onto physical trauma, inflammation, and imbalances, creating tension that spreads over time. Myofascial release helps unwind these restrictions, restoring alignment, movement, and ease. Think of it as gently unraveling a knot in a sweater—bringing flexibility and freedom back to your body. Through mindful touch and intuitive feedback, this practice helps the body release tension and rediscover its natural balance, paving the way for more fluid movement and less discomfort.


Neck and Upper Back

• Base of Skull Release:
  Lie on your back and place the peanut roller under the base of your skull (occipital ridge). Gently nod your head "yes" and "no" or hold still, allowing the roller to press into the tension. Breathe deeply for 1–2 minutes.

• Upper Back Mobilization:
  Place the peanut roller horizontally across the upper back, just below the shoulder blades. Lie back and gently roll up and down 1–2 inches. Pause at any tight spots and breathe for 20–30 seconds.

Shoulders and Chest

• Shoulder Blade Release:
  Lie on your side with the peanut roller under the edge of your shoulder blade. Move your arm slowly in circles or up and down. Switch sides after 1–2 minutes.

• Pec Release:
  Lie face down with one side of the peanut roller under your pectoral muscle (just below the collarbone). Press gently into the roller and move your arm outward or in small circles. Switch sides after 1–2 minutes.

Spine and Lower Back

• Thoracic Spine Roll:
  Place the peanut roller vertically along your spine, lying on your back. Slowly roll your body side to side, allowing the roller to massage the muscles along your spine.
  

• Lower Back Release:
  Sit with the peanut roller under your lower back on one side of the spine (not directly on the spine itself). Lean slightly to one side and roll gently forward and back. Switch sides after 1–2 minutes.

  
  

Hips and Glutes

• Glute Release:
  Sit on the peanut roller with one side of your glutes on the roller. Cross the same-side leg over the opposite knee (Figure 4 position) to target the deeper layers. Roll slowly, pausing on tender spots. Switch sides after 2–3 minutes.
  

• Hip Flexor Release:

  Lie face down and position the peanut roller just below one hip crease. Gently shift your weight side to side. Switch sides after 1–2 minutes.

Legs

• Hamstring Release:
  Sit with one leg extended and place the peanut roller under the hamstring. Roll up and down the length of the muscle, pausing on tender spots. Switch sides after 1–2 minutes.
  

• Calf Release:

  Place the peanut roller under one calf while sitting with your legs extended. Roll up and down the muscle, flexing and pointing the foot for added intensity. Switch sides after 1–2 minutes.
  

Feet

• Arch Release:

  Stand or sit with one foot on the peanut roller. Gently roll the roller along the sole of your foot, applying light pressure to the arch, heel, and ball of the foot. Switch sides after 1–2 minutes.