Do you even foam roll? Bodywork. Myofascial Release. SMR. Whether or not you’re a foam roller pro or have never seen a therapy ball, bringing bodywork into your body maintenance program will help you get stronger, recover faster, and get out of pain ASAP. Bodywork changed my life and it can absolutely change yours too!
Is consistency the one thing standing between you and getting stronger and more flexible? Change the unchangeable by dialing in your daily routine of bodywork, movement, and more inside Movement Mavens. Learn body maintenance and movement mastery so you know exactly what to do to get stronger, more flexible and feel amazing every day (it’s more than just stretching). Learn more now at www.aewellness.com/mavens
What you’ll learn from this episode:
- All about Bodywork and how to use it
- How regular bodywork and massage can speed your recovery time
- Why Bodywork should be a part of your body maintenance
- And the 5 places you definitely don’t want to roll
Links mentioned:
- RAD Roller Recovery Rounds
- Tune Up Fitness Therapy Ball Plus
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala: https://instagram.com/hollaformala/
- Body Freedom Self-Assessment – a free quiz that will guide you towards the best next step for you to get rid of tension, stiffness, soreness and pain – take it now at www.bodynerdshow.com
- 818-396-6501 is the Body Nerd Hotline – how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks – you might just hear your voice on a future episode!
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Music by: @dcuttermusic / http://www.davidcuttermusic.com
Hi Alex, I actually did the YTU training with you and Nicole and I love your podcasts and website. Thanks for all of the information you give us. It’s extremely helpful to me as I teach rolling classes at least twice a week. I do talk about the effects of rolling that Jill Miller mentions in her book as teasing apart fascial adhesions (in the cross fiber technique) to eventually reestablish the crimpy wave pattern of the fascia, allowing it to regain its ability to stretch. In your talk today, you mentioned that scar tissue, adhesions, cannot be broken up or changed with massage and we really don’t effect any change to fascia, but just to the movement of fluids in the body to rid waste and add nourishment, along with the effects on the nervous system (in a positive way). In Tom Meyers course (that I took online), he talks about the highly disorganized and dense fibers of fascia in areas that have been immobile, but how stretching movement or movement induce by massage can reorganize this disorganize mess, reducing the amount of fibers and reinstating that organized crimp. I do understand that we are not busting or breaking fascia, but are we not changing it either? I had toe surgery years ago with a bunion size scar tissue adhesion that formed to the side of the base of my big toe (where a bunion would be and the surgery was performed). I did a lot of manual massage and movement in that toe per my podiatrists advice and it did “break up, reduce, change” to the point that it is no longer visible or restrictive. I really want to convey my information as accurately as possible to my students so can you please clarify this for me?
1. Can we change fascial patterning or unhealthy fascial structuring through self massage, movement, stretching, etc?
2. Can we reduce scar tissue via massage?
3. Can we stretch fascia returning it’s elasticity, or does it even have elasticity considering it is made up of collagen? (I’ve read that some facia does have elastin in it).
I understand that we are moving fluids and relaxing the nervous system like you stated. Is this the mechanism that then affects fascia positively and the massage is just the tool to activate these mechanisms or is fascia not affected at all?
I’d appreciate any clarification. Thanks Alex
Hi Cheryl! Hope all is well with you 🙂
Since teaching the material in the YTU trainings, my understanding of fascia and its texture has changed. Yes, it is true that you can help the collagen fibers in scar tissue become more organized through massage, and should absolutely massage scar tissue. But the way I understand it, it’s not directly because of our physical manipulation. I think there’s some mechanotransduction going on for sure – and the cells are changing their consistency or elasticity because of the touch. But is it solely the physical aspect of massage? Or just the touch/nervous system connection? To be honest, I’m not totally sure.
The point I wanted to make with this episode is that harder is not better – and more of anything, including massage, isn’t always a good thing.
As far as elastin – fascia does have elasticity to it, but the total amount of stretch it has depends on the type of fascia, where it’s located and how it’s anchored to the tissues above and below it. The fascia on your palms and soles of your feet has very little elasticity compared to the superficial fascia of your stomach or face.
I hope that helps! The study of fascia is a newer field and our understanding of it is still very new in the scheme of things. The important thing is to keep moving your body in all the ways, and using massage and massage tools when appropriate.