Join me for my online MFR Workshop to roll away your physical and mental tension.

WHAT IS MYOFASCIAL RELEASE (MFR)?
Studying myofascial release (MFR) with Yoga Medicine® has been a game changer for my overall wellness. We all have areas of habitual tension or sustain repeat injuries. I had some historical posterior hip injuries that I could never completely shift. When I started incorporating regular MFR my hips finally recovered and feel better than they have in years. I now add short MFR practises pre or post yoga and exercise, or at the end of the day to dissolve away tension and help me relax. By using MFR I have noticed a significant reduction in stiffness and feel a body wide awareness of fluid cohesion to my movement patterns. My hope is that this simple introduction to 5 of the basic MFR regions will ignite a curiosity in you to try it and experience the change it can make to your life too.

MFR is a therapeutic self massage technique that manipulates the soft tissue of the muscles and fascia. Fascia is a type of connective tissue that supports, connects, separates, protects, fights infection, repairs tissues, transmits force, and communicates independently and with the nervous system. It is a continuous body wide web that encases and penetrates every part of our body including our muscles. It is made up of cells, collagen, a viscous ground substance and contains nerve endings. It is the largest sensory organ of the body. There are many factors that can affect the health of our tissues – injury, trauma, overuse, a sedentary lifestyle, age, infection and inflammation. Healthy hydrated fascia can function, stretch and move without restriction. When we experience muscular pain and tension it is often the fascia of the muscle not the muscle itself. MFR facilitates healthy fascia and muscle tissue through different techniques of compression, rolling and shearing using tools such as balls, yoga bricks and foam rollers. There are many types of balls and foam rollers. This sequence uses 2 x MFR balls. I use RAD Recovery Rounds which are the perfect density.

THE BENEFITS OF MFR
When tissues become damaged the fascia creates fibrous connective tissue to repair the area. This preliminary dense scar tissue is disorganised and tight to quickly repair the damage. When recovery stays at this stage we are prone to recurring injury, residual tightness or tenderness called ‘trigger points’. MFR activates a recovery cycle where it breaks the chains of the new fibres just enough to repair and remodel. This reorganises the new connective tissue into a more functional gliding pattern. MFR is used for both therapeutic and preventative measures to:

Create healthy connective tissue.
Increase mobility & flexibility.
Increase hydration.
Increase circulation.
Increase glide between layers of tissue.
Release adhesions.
Enhanced injury recovery.
Break down and reorganise scar tissue.
Create body awareness.
Restores neuromuscular communication.
Relieve tension, physical and mental.
Pain management.
Stress management.

WHEN TO INCORPORATE MFR
Pre sports – prepare + shorter + lighter: MFR helps prepare the muscles for sports without compromising the strength of the muscles like an excessive pre sport stretching routine will. Roll for shorter periods with a lighter pressure.

Post sports – recover + longer + deeper: MFR helps muscles recover after sports and alleviates delayed onset muscle soreness (DOMS). Roll for longer periods and deeper.

For injury recovery – repair + frequency: MFR improves and speeds up muscle repair after injury. Little and often is best and monitor the injuries response to the treatment

EXPLORING MFR + YOGA IN YOUR PRACTICE
Less is more when using MFR. If you are gritting your teeth and ignoring intense discomfort you will hinder the process and it will become counterproductive. You are looking for mild discomfort with the ability to consciously relax the muscles you are working on. If you hit a tender spot that triggers your muscles to tighten, work indirectly around the area before directly. Avoid bony areas where there is very little muscle to work on and can be very uncomfortable. You will notice that different areas will be more tender than others. Adjust your applied pressure to create an even sensation throughout your practice. In areas where you roll individual sides it is good to lie down between sides to notice the difference. In areas where you do both sides at the same time, take a moment to lie down and notice the sensations in the area. You might notice the massaged area is more soft, less tight; more fluid, less chalkie; more free, less stiff; more neurological feedback, less disconnected.

30/60 seconds per area.
5 min a day is better than 20 min a week.
Less is more, look for mild discomfort.
Work indirectly before directly on trigger points.
Should never be painful or sharp.
Use a blanket over the balls to reduce intensity if needed.
Avoid bones, joints, nerves.
Avoid inflammation, bruises, broken skin, varicose veins.

ALIGNMENT CUES
Visit my Instagram to see a quick demo of the MFR techniques.

Below are the MFR techniques I used with the balls in our 5 chosen regions. As you progress from one region to the next lie in Savasana and observe the sensations that arise. Use the illustrated sequence for the ball position and the body position guide:

No.1 - FEET
Compression - from standing or seated, place 1 x ball at position No.1, gently press down with an inhale and release on the exhale x 5 breaths and move on to No.2. Continue to No.5.
Roll & cross fibre - with the toes on the ground place 1 x ball at No.5, roll the ball across your heel x 5. Place 1 x ball at No.6, roll the ball across the knuckles of your toes x 5. Place 1 x ball at No.6, roll in one direction from toes to heel x 5.
Scribble - roll and scribble across the sole of the foot. Repeat all steps on the other foot.

No.2 - SHOULDERS (trapezius & supraspinatus)
Compression - from supine with knees bent, place 2 x balls in the centre of each upper shoulder, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly circle arms overhead and back to the ground x 5.

No.3 - LOWER BACK (quadratus lumborum & erectors)
Compression - from supine with knees bent, place 2 x balls above the back of the hips either side of the spine, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower one knee at a time towards your chest x 5.
Roll & cross fibre - roll up and down the lower spine below the ribs.

No.4 - GLUTES (gluteus maximus & piriformis)
Compression - from supine with knees bent, place 2 x balls in the centre of each buttock muscle, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower one knee at a time towards your chest x 5. Place your right foot on your left knee and lower and lift your right knee.
Roll & cross fibre - roll around the whole buttocks area.

No.5 - HIPS (gluteus medius)
Compression - from side lying up on your forearm, stack 2 x balls behind your frontal hip bone on your outer hip, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower your leg x 5.
Roll & cross fibre - roll up and down on your outer hip.

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Ruth Delahunty Yogaru