Maintaining one’s myofascial integrity is important to maintain quality of life.
It takes 6-24 months for fascia to remodel—restore and maintain change. The benefits of self-myofascial release accumulate over time. While Rolling daily is ideal, when you roll the recommend three times a week or every 48 hours, you will see significant accumulative benefits over time.
Contraindications – If the area is swollen and red. If there was a recent injury (within 48 hours). If there are screws, rods, etc. present from previous surgeries (explore modifications).
Please consult your physician if you have other questions.
When you register, you will be sent an email with a link for the class. You will need a smart device: computer, phone o tablet. We recommend you log in about 5 minutes before class begins to establish a connection. Please set your device where I can see you, with the screen tilted to or at floor level. Check your lighting so it isn’t too dark.
As class starts - Click on the view icon -top right corner and select “SPEAKER” view so that you can see only me. I will have my view set on gallery view so I can see all participants in the class. All class participants will be muted. Class will start right on time- for 60 minutes.
Your Fascianator Roller, Gua Sha Scraper (recommended but not essential, yoga blocks (if you have shorter arms – but not essential), and a mat if you have hard floors. Don’t forget your water – as we hydrate throughout the class.
You will be moving and using the roller on the floor. Yoga/ fitness clothing generally works well. You will want to wear comfortable, but not baggy clothing as not to get caught up in the roller.
A standard yoga mat works great if you have hard floors. Many find using a yoga mat on the carpet will cause it to buckle up. You may want to consider getting a set of 6 “puzzle mats, and duck-tape them on the backside to keep them together.
You may feel a “gritty” or tender sensation as you roll your feet and tissues. Some experience “knots or lumps as they roll. It is important to pause and go slow and allow “autogenic inhibition” (resetting of the resting state muscle tone) to take place. You may feel tension and emotions leaving your body, be sure to breathe in and exhale as you roll. We like to refer to the pain as pain leaving the body!
We encourage you to notice how you feel before – during and immediately after you roll, taking note of improved range of motion, flexibility, less joint and muscle pain, overall sense of well- being and energy. Immediately after rolling the head and neck, some may feel dizzy/vertigo symptoms. Be sure to sit up slowly – and the dizziness will resolve.
Self-myofascial release elicits the release of toxins that have been locked up in our tissues- back into the bloodstream. To flush out these toxins, avoid headaches or achiness - hydration is essential. Please drink plenty of water, suggesting ½ your body weight in ounces or more. You may want to consider taking a magnesium based, Epsom salt bath as well.
Increased: oxygenated blood flow into tissues, venous drainage of blood returning to the heart, lymphatic drainage and waste product elimination, quality of sleep, range of motion in the joints.
Decreased: Dural tension, fewer, less severe headaches, peripheral edema
Considered “the missing link”, self-myofascial release is recommended to prepare your tissues for work and recovery. Barring any recent injury or acute inflammation, you can roll any time. Some like to roll as soon as they wake up in the morning, others before they go to bed at night to help them to relax. Think of this process as the “reset button” for your tissues.
While spot rolling has been standard practice and can be done to help address problem areas, full-body fascia release is optimal. Our fascial web is 3-dimensional and is inner-connected from head to toe. Most times, where you feel pain, is not where it began, and by rolling the whole body, you are able to address and optimize your fascial, lymphatic, and nervous system.
Yes! When one is experiencing immobility due to health, chronic injuries or past surgeries, you can make modifications. Many times, it is through personal trials and adjustments that you will find what works for you. VIDEO
Some may experience autogenic inhibition – where the limb, hands or feet, may begin a gentle involuntary shaking. This is your brain telling your muscles to relax. The roller is then allowed to help the muscle to lengthen and become more consistent in how it pulls on bony attachments.
The Fascianation Method helps make a positive impact on your nervous system, lymphatic system, and circulatory system.
The lymphatic system is a network of tissues and organs that help rid the body of toxins, waste, and other unwanted materials. The primary function of the lymphatic system is to transport lymph, a fluid containing infection-fighting white blood cells, throughout the body.
The lymphatic system primarily consists of lymphatic vessels, which are similar to the veins and capillaries of the circulatory system. The vessels are connected to lymph nodes, where the lymph is filtered. The tonsils, adenoids, spleen, and thymus are all part of the lymphatic system.
There are hundreds of lymph nodes in the human body found from the head to around the knee area. The Fascianation Method helps you to make a positive impact on your lymphatic system as we roll where there are concentrated levels of lymph nodes: the lower leg, into the groin, pectoral area, and the side of the neck.
Believe it or not, there are over 7 trillion nerves in the human body. All these nerves are part of what’s known as your body’s nervous system. You can think of nerves as your body’s electrical wiring — they transmit signals between your brain, spinal cord, and the rest of your body.
There are 6-10 x more nerve endings in our Fascia. When our fascia is hard and dry due to age, injury, past surgery, or disease, it can elicit a pain response. With the Fascianation Method - we are able to help hydrate dried fascia which may be contributing to nerve impingement and pain in our body. We roll 52 parts of our body - which allows us to hydrate and create healthy stimulations of our nervous system! Many experience an emotional as well as pain release with self-myofascial release.
The circulatory system, also known as the cardiovascular system, is a vast network of organs and blood vessels that acts both as a delivery and waste removal system for the body. Nutrients, oxygen, and hormones are delivered to every cell and as these necessities are provided, waste products.
A neurovascular bundle is a structure that binds nerves and veins (and in some cases arteries and lymphatic pathways with our fascia/connective tissue so that they travel in tandem through the body. Located in the groin/prostrate, neck, lower limb, arms, thigh, and hands. Using the Fascianation Method of self-myofascial release, we are able to reach these areas and hydrate our fascia connective tissue to help improve the function and flow of the circulatory, lymphatic, and nervous system.