Self myofascial release (Self Care)
Self-myofascial release is a way of looking after yourself that uses therapy tools such as foam rollers, therapy balls and foam peanut balls. The techniques can be used all over the body or sessions can target particular problem areas, like low back pain or sore tight neck and shoulders. This approach isn’t about ‘no pain, no gain’ and forcing the body into submission, it is about allowing the body to relax and soften, affecting the nervous system and reducing soft tissue tension. As a result, pain is often reduced and joint range of motion is increased. It should be enjoyable and relaxing!
Self-myofascial release has been shown to increase joint range of motion, alleviate pain, improve proprioception, and help with reducing delayed onset muscle soreness (DOMS) post exercise. Additionally self-myofascial release using interoceptive awareness has been shown to alleviate stress, anxiety and reduce symptoms of depression.
Learn Self-Myofascial Release
What I offer:
Classes
Come and try it, I have 2 classes before Christmas:
Tuesday 26th November 2024, 7.30-9pm at the Fisherrow Centre in Musselburgh, £15 per person
Tuesday 10th December 2024, 7.30-9pm at the Fisherrow Centre in Musselburgh, £15 per person
See my online booking page to book, or contact me and I’ll reserve you a place
Other ways to learn
1:1 sessions in my treatment room in Musselburgh. Come and learn how to use your foam roller and massage balls to look after yourself. These can potentially be done as a home visit depending on location.
2:1 sessions in my treatment room in Musselburgh - come and learn how to use a foam roller and massage balls to look after yourself and bring a friend to split the cost. These can potentially be done as a home visit depending on location.
Bespoke workshops - get in touch if you want me to run a workshop for your local club, or for well being days in the workplace etc.
What equipment do I need?
If coming to a 1:1 or 2:1 session then I will provide what you need for that session.
If coming to a workshop or class, you’ll need to bring a yoga mat/something comfortable to lie on, a pillow and a blanket. If you have one, bring a foam roller (don’t feel like you need to buy a specific one right away, use the one that’s been in your cupboard for years or borrow one from a mate. 90cm long ones are a bit more versatile but all the techniques can be modified or alternatives given if you don’t have one). You may want to experiment with things a little before choosing to buy anything to make sure you buy the right tools for you.
You can buy a bundle of the equipment that I use from here: https://www.in-toucheducation.co.uk/products. This includes an inflatable 10cm PVC therapy ball, a foam peanut roller and a 90cm x 12.5cm low density EVA foam roller, and a bag. The bundle costs £55.
I have a stock of the therapy balls and peanut rollers to sell if you want those (£5 each) which are nice and portable and don’t take up too much space.
I can bulk buy the foam rollers in (boxed of 8), they work out to be £35 each and I would only buy those if I get enough people wanting to buy them as I don’t want to be stuck with loads of rollers I can’t sell!
I am a firm believer of improvisation though, so if you don’t want to buy any of the stuff that’s fine. Most foam rollers work for the techniques I teach. The ones with the hard lumpy bits on might be a bit less comfortable for some of the work but you can always soften it slightly by covering with a blanket or yoga mat. The slightly softer ones are a bit more forgiving! There are a couple of techniques where the longer foam rollers are better but you can improvise with a rolled up towel for those if all you have is a short one. 2 tennis balls in a sock works well for a peanut roller substitution! If looking for a similar ball to the therapy ball, kids/pet toys are a good place to start if you want something cheap and cheerful (https://amzn.eu/d/j8ZROxQ). If you feel your foam roller is a bit too big (neck work for example), kids pool noodles are a good option. I have various other things in my bag - stress balls, tennis balls, spiky massage balls, toys, rolled up towels…. you can definitely use your imagination!
COST
1:1 or 2:1 sessions
60 minutes: £50
90 minutes: £75
Workshops
Bespoke workshops - contact me for a discussion on what would work best for your organisation
