Self Myofascial Release for your Shoulders and Lower Back

by Melissa West on May 22, 2019

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Self Myofascial Release


In this video, I am going to share with you the secrets behind my favourite foam rolling for shoulders and low back.

One of the biggest discoveries in musculoskeletal medicine over the last decade to help your upper and lower back pain has been self myofascial release using tools like the soft foam roller.

I have been offering myofascial release to our members in our membership community using balls and foam rollers since 2013. This May we will be offering Myofascial May in our membership community.

Pain in the lower back can be caused by repetitive strain from standing, sitting, and playing sports. Pain in your shoulders can be caused by spending long hours on screens, keyboarding, smart phones, driving, and the stress and tension that we carry in our shoulders. Our daily habits, activity, inactivity, emotional experiences and mental tension affect our neuromuscular system.

Whether you are standing all day, sitting all day, or moving around all day, your body has certain habitual postures and movements that cause some muscle groups to pull on each other too much and others not enough. These muscle imbalances affect your myofascia, the soft tissue that connect every structure in your body from your muscles, bones, organs, right down to your cells.

This short video demonstrates how I apply gentle compression and massage techniques using a soft foam roller to create a neurophysiological response in your myofascia.

Your myofascia is rich in nerve endings, so when you apply gentle pressure
nerve signals flow to and from your brain. These nerve signals control your proprioception (where you are in space), coordination and your ability to control movement.

So when you apply that gentle pressure to your myofascia either using,
the soft foam roller on your sacrum or upper back a signal flows to your brain and back to your tissue letting you know that there is no longer the need for tension in the lower back or shoulders.

In a nutshell, myofascial release creates a neurological response
that gives you the opportunity to create more efficient movement patterns in your lower back and shoulders.

Now, I have a whole other video on which foam roller is best which I will link to above, but the secret to effective foam rolling is that it should not hurt. If you are wincing in pain, thinking this is hurting so much, I must really be doing something good for myself, you are not.

Remember, we are eliciting a neurophysiological response with a foam roller. If your brain is signaling: Danger! Danger! Protect! Protect! Then there is no way that your shoulders or lower back will release. They will simply go into protective mode and brace even more. In fact you can have a neural backlash and wire in those restricted movement patterns even stronger. However if you apply gentle pressure for a short amount of time, you will signal to your brain that something different is happening here and your body know that it is ok to let go.

If you would like to access this full class where I take you step by step, carefully through this neurophysiological process I will put the link for members and link to become a member if you are not already a member.

Link for Members: Click here

Link to Become a Member: Click here

 

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