Self-Myofascial Release - PDF Document

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  1. 8506 W. Deer Valley Rd #105 Peoria AZ 85382 623-777-3113 Self-Myofascial Release – Sacrum Release Fascia is a thin sheath of fibrous tissue encasing every muscle fiber, nerve cell and organ of the body. Fascial restrictions may be caused by a prior injury, trauma or surgery that created tightness, weakness or faulty movement patterns. Restrictions in this systemic connective tissue can cause pain, limit range of motion and interfere with the body’s normal healing process. Myofascial Release therapy can help. Myofascial Release is an advanced manual therapy technique that involves applying gentle, sustained pressure to soften and elongate the fascia. MFR typically requires a therapist to perform this manual therapy. However, there is a type of self-myofascial release you can do at home using the Soma System. Before we begin, let’s explore our anatomy and palpitation cues. The paraspinals are a set of 3 muscles, (iliocostalis, longissmus, and spinalis), occupying the intermediate layer of the back muscles, extending like long ropes along both sides of your spine. We will be focusing on the lumbar or lower region of these muscles. Use your fingers or thumb pads to trace your paraspinals down. The iliac crest is the broad, bony surface that comprises the back and sides of the pelvic bowl. Feel the bony ridges of the iliac crest, which rise like gentle arcs on either side of the back of your hips. The broad, triangular bone at the base of the spine is your sacrum–it is situated between the overhanging sides of the pelvis and is about the size of your palm. OptimaLiving Therapy LLC 02.6.17 Sacrum Release

  2. As with all Soma System techniques, try to find a comfortable edge in which you can remain present with your breath and working with sensation, rather than fighting against it. Remember that working with just one Double Track Roller tends to be more intense than distributing your weight across two or even three. Technique Cues Sacrum Release and Integration Lie face up with your knees bent and feet flat. Relax your head on the ground. Slide the Double Track Roller horizontally across the area just below the bony ridge of the iliac crest. As you breathe in, slightly accentuate the curve of your low back. As you breathe out flatten your low back against the rollers. Repeat these pelvic tilts between 5 and 10 more times. If you feel a tight or tender area, then pause, and let your knees rock side to side, compressing the tight fibers and then releasing them. Self-myofascial work is a great way to break up adhesions and relieve tension but it may cause mild inflammation, especially in the evening. This can be managed by applying an ice pack to the area for 10- 15 minutes after your session. Be certain to protect your skin by having a layer of fabric between your skin and the ice pack (clothing or thin towel). OptimaLiving Therapy LLC 02.6.17 Sacrum Release