AT-HOME MYOFASCIAL RELIEF PRACTICES

Start your journey of exploring MRT and SMR with these simple and easy-to-use tools. Use at home or while travelling for a healthy, happy, tension-free neck and spine.

FOR THE NECK Myofascial release for the neck

· Benefits This technique helps to relieve pressure at the top of the neck, lengthening the muscles and connective tissue where they tend to get tight as a result of long periods sitting in front of the computer, commuting or driving. This practice also helps to reduce the migraines and headaches that are related to chronic tension in the upper neck and around the occipital ridge.

· Practise Lie on your back and place the double myofascial release balls under the top of your neck, at the border with the occipital ridge of your skull. Hold on to the myofascial release balls so that they stay in place, gently nod your head and try to locate the tight spots. Once you have found them, draw the chin towards the chest to enable the myofascial release balls to work deeper on the muscle and fascia of that region. Then slightly tilt your head from side to side, moving the weight of your head from one ball to the other.

FOR THE THORACIC SPINE Myofascial release for the thoracic spine

· Benefits MRT for the thoracic spine (chest region of your back) is a great way to access the area of your spine that frequently gets tight from the lack of movement and in response to extended periods of sitting in front of your computer. One more reason to use MRT in the thoracic region is to offer your rhomboid muscles (that you use a lot in yoga) a much needed deep tissue massage. Lastly, MRT in this part of your body helps you mobilise the shoulders and shoulder blades.

· Practise Lie on your back and slide the double myofascial release balls under the back of your heart. Adjust the right and the left side of the myofascial release balls so that they are on the same level. To take the practice deeper, give yourself a hug, stacking elbows one over the other and placing hands on opposite shoulder cuffs. Roll a few centimetres up and down your spine and try to relax the area you’re working with instead of tightening up. Switch arms, placing the opposite elbow on top.

FOR THE SACRUM Myofascial release for the sacrum

· Benefits This SMR exercise helps to release tightness and tension in sacrum and lower back. It is also a balancing practice for the muscles and fascia supporting your sacroiliac (SI) joint.

· Practise Lying down on your back, place the myofascial release balls under your sacrum. Gently move up and down, trying to locate the tighter spots around the SI area. Once you’ve found a sweet spot, stay there for a minute or two. If it becomes easy, lift your feet off the mat and pull the knees towards the chest, increasing the pressure on the points where the myofascial release balls are in contact with your body.

What you’ll need

For these practices you’ll need one medium hardness double myofascial release ball that you can order at elenamironov.com/shop. Alternatively, can use two tennis balls in a sock – this is not as effective as the myofascial release balls, but will do as a temporary solution.