HOW MFR CAN HELP YOU
MFR, or myofascial release, is a therapeutic self massage technique using mainly two small rubber balls. What is great about MFR is that it is very user friendly and easy to slot it into your routine. It just takes a few minutes and all you need is your two balls and space on the floor or a wall to roll on. You don’t necessarily need to change into workout gear or even roll your yoga mat out. It eases your aches and pains, improves your posture, increases your range of movement, enhances your sporting or hobbies performance, and builds emotional resilience. Huge return for a small bit of time invested in this self care technique. My preferred routine is to slot it in pre yoga, post a workout or at the end of the day to help me switch off and relax. For more information on the science of MFR check out my earlier article. You’ll notice it is the same sequence as this newer article (the top 5 are still the top 5!) but in this article I expand on when to use MFR.
When you start to use MFR you will feel immediate and cumulative benefits. You will feel a warmth to the area you have rolled and a heightened sense of awareness in and around the area. It might feel freer, more fluid and less stiff and chalkie. It also stimulates little receptors under our skin called ruffinis which communicate with the rest and restore branch of our nervous system and help you feel lovely and relaxed. Longer term benefits can range from a relief from aches, pains and stiffness to stress reduction and better sleep. It can be adapted depending on what your desired outcome is.
The golden rule with MFR is to stay within the parameter of mild discomfort, you are encouraging your muscles to relax around the ball, not contract and protect themselves. If you are clenching your jaw, not breathing or gripping muscles it is too intense and counterproductive on both the nervous system and the health of the tissues. You can reduce the intensity by leaning a bit lighter, adding a second ball to the area or placing a blanket over the balls.
If you’re interested in joining my next in person or online MFR workshop please send me an enquiry:
WHEN TO USE MFR
For pain management – shorter practice + frequently: when we roll on the balls the gentle pressure releases hormones (oxytocin & serotonin) which help reduce pain sensitivity. It also stimulates receptors under the skin called nociceptors whose job is to detect pain. When they are stimulated in this controlled environment it desensitises them and increases our pain tolerance. MFR can also treat the potential source of the pain by releasing trigger points which are muscle knots and help repair injured tissues which might.
Relaxation – long or short practice + lighter: MFR stimulates nerve receptors found under the skin called ruffini receptors whose job is to initiate the rest and restore response. These receptors communicate with the nervous system and send happy relaxation signals to the whole body which is why MFR can feel very relaxing. It is very adaptable and can be used to down regulate the nervous system during the day if you are feeling stressed or tired, or in the evening to help you relax and prepare for a good night's sleep.
Pre yoga – shorter practice + lighter: the pressure of rolling affects the viscosity and hydration of the fascia. This improves glide and slide of our muscles, tissues and organs and increases our mobility. Receptors under the skin called mechanoreceptors respond to pressure, when rolled they release the muscles, increasing mobility. This increase in mobility is acute and needs to be captured through stretching which is why MFR prior to yoga is the perfect way to increase your mobility.
Post yoga – longer practice + deeper: similar to the principle of Savasana, MFR after yoga helps you relax after your practice and allows your body to assimilate all the benefits of your practice. Think of it as an energy bank. When we spend energy on our practice we need to invest back with practices like MFR and taking time to reinvest in our energy bank with Savasana.
Pre sports – shorter practice + lighter: when it comes to pre sports we are looking to increase circulation and warm the muscles and increase mobility without decreasing the strength of the muscle. Previously we used stretch before sports but now the science says that this loosens the muscles too much and you lose the spring effect of the muscles. MFR prepares the muscles without losing any of their power. It also releases trigger points and knots and improves coordination and communication within the muscles to meet the demand.
Post sports – longer practice + deeper: when we exercise we create micro tears in the muscles. These micro tears are repaired by the fascia within the muscles. MFR stimulates and increases the rate of the repair process. It also increases circulation and helps with post exercise fatigue and alleviates delayed onset muscle soreness (DOMS).
THE BENEFITS OF MFR
MFR is used for both therapeutic and preventative measures for:
Increased muscle & fascia hydration.
Increased glide & slide.
Healthy connective tissue health.
Increased mobility.
Increased circulation.
Better nervous system communication.
Rest and relaxation.
Pain management.
Better tissue repair.
Reduced physical & mental tension.
Better body awareness.
Pre exercise to help prepare the muscles.
Post exercise to help recover the muscles.
EXPLORING TOP 5 MFR 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. Use your exhale to help relax the muscles under the ball(s). 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 sense the effects locally and around the whole body. You might notice the massaged area is more relaxed, less tight; more fluid, less chalkie; more free, less stiff; more neurological feedback, less disconnected.
THINGS TO REMEMBER
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 two balls instead of one or place a blanket over the balls to reduce the intensity.
Avoid bones, joints, nerves.
Avoid inflammation, bruises, broken skin, varicose veins.
ALIGNMENT CUES
Below are my Top 5 MFR areas. 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.
To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.
Ruth Delahunty Yogaru
