Empower Your Healing: Myofascial Release Self-Treatment
MFR TREATMENT + SELF-TREATMENT = OPTIMIZED RESULTS
At VerveBody, you'll receive individualized guidance designed to amplify the benefits of your treatments and help you achieve your unique wellness goals. Beyond our in-studio Myofascial Release sessions, self-treatment plays a vital role in maintaining and building upon the progress you achieve. It reinforces the benefits of each session and keeps your healing momentum going.
With our without advanced treatment, taking ownership of your healing journey through Myofascial Release (MFR) self-treatment can lead to profound and lasting changes. Incorporating MFR techniques into your routine helps to create a deeper connection with your body while reducing pain and tension.
Benefits of Self-Treatment
MFR Self Treatment, when completed properly, results in permanent lengthening of the body's connective tissue and dramatically improves health and quality of life.
✔ Enhances Healing – Supports and extends the benefits of professional MFR treatments
✔ Creates Lasting Change – Promotes long-term tissue health and mobility
✔ Reduces Daily Stress & Discomfort – Counteracts tension from everyday activities
✔ Encourages Self-Empowerment – Gives you control over your own healing process
MYOFASCIAL RELEASE EQUIPMENT
No matter what tool you use or where you place it, the approach remains the same.
On a hard floor, use a yoga mat or blanket for comfort and Follow these steps:
✔ Locate an area of tightness and place the ball beneath it.
✔ Breathe, soften, and allow time for the tissue to release.
✔ Stay on the spot until discomfort reduces or disappears
5-7 minutes– Avoid rushing.
✔ Experiment with different ball sizes and tools
There are dozens of myofascial release tools, but these are some of our favorites.
Myofascial Release Stretches
We’ll suggest fascial stretches as part of your personalized treatment plan. In the meantime, you can transform any traditional stretch into a myofascial release by incorporating these three key principles:
1️⃣ Hold for 5+ Minutes
– TIME is essential for releasing restrictions. The fascial system requires sustained pressure to allow the collagen fibers to unstick and the ground substance to rehydrate, leading to deeper, more effective releases.
2️⃣ Telescope/Elongate
Slowly elongate past the initial resistance (end range) to engage the fascial barrier. Holding for five minutes or more allows for a full release and a permanent change in the tissue. Never force—let the body guide the movement.
3️⃣ Presence & Breath
Bring full attention to the area of restriction. Breathe deeply and consciously into the space, asking yourself, “Where can I soften?” Presence allows for a more effective and mindful release.
This guide makes Myofascial Release (MFR) techniques accessible for self-care, helping you:
✔ Learn gentle, effective self-treatment techniques for pain relief and mobility
✔ Develop a personalized MFR practice to complement professional treatments
✔ Access clear instructions and diagrams for easy at-home application
Healing isn’t just something that happens in a session - it’s something you can cultivate every day. If you’re looking for a way to take control of your healing journey and support your body between sessions, Comprehensive Myofascial Self-Treatment: Your Path to Authentic Healing and Pain Relief by Joyce Karnis Patterson, PT is a powerful resource.
Jiggling
(Self-Rebounding)
Self-rebounding (also called jiggling) is a dynamic, gentle movement practice that helps the fascial system release stored tension. Practicing for just a couple minutes per day can yield significant benefits.
How to Jiggle?
✔ Put on upbeat music to encourage rhythmic movement.
✔ Stand with feet hip-width apart, relax your shoulders and neck.
✔ Bend and straighten your knees, allowing your body to stay soft.
✔ Feel the movement—notice which areas feel rigid or fluid.
✔ Let go, jiggle, bounce, and flow with ease.
💡 Pro Tip: Start with gentle, slow bounces to allow your fascia to absorb and adapt to the movement. Over time, increase intensity as your body reawakens its natural elasticity.
Why Jiggling Works: Supporting Fascial & Lymphatic Systems Through Thixotropy
Fascia is surrounded by a gel-like ground substance (interstitial fluid) that can solidify in response to inflammation, or prolonged tension - turning gluey, rigid, and resistant to movement. This hardened state contributes to pain, limited mobility, and a general sense of holding or bracing.
Thixotropy is a property of certain materials (like fascia’s ground substance) that allows them to shift from a more solid state into a fluid one when gentle, sustained movement (jiggling) or pressure is applied.
One of the simplest ways to activate this shift at home is through jiggling—small, rhythmic, wave-like movements that gently “wake up” the tissues without force. Done slowly and mindfully, jiggling helps:
Hydrates and Rejuvenates Fascia – The gentle bouncing motion stimulates fluid movement within the fascial system, preventing dehydration and stiffness.
Restores Elasticity & Resilience – Fascia is meant to stretch and recoil. Rebounding reawakens the elastic component of fascia, making movement feel springy, light, and effortless.
Stimulates Lymphatic Flow – The up-and-down motion enhances lymphatic drainage, helping to clear toxins, reduce inflammation, and support immune function.
Encourages Whole-Body Integration – Rebounding activates deep stabilizing muscles, improving posture, balance, and coordination—all key to healthy, unrestricted movement.
Releases Stored Tension – The rhythmic bouncing encourages fascial glide, allowing restrictions and adhesions to soften over time.
Boosts Circulation & Cellular Repair – Increases blood flow and oxygen delivery to fascial tissues, promoting healing and regeneration.
Bounce, release, and feel the freedom!
Unwinding
Myofascial Unwinding is a self-care practice that allows your body to move freely, guided by your internal sense of ease and tension release. It is a form of intuitive movement that helps to relieve restrictions in the fascial system - the network of connective tissue that surrounds and supports muscles, bones, and organs.
Unlike traditional stretching or exercise, Myofascial Unwinding is not coordinated movement. Instead, it encourages natural, flowing movements that arise from within. By listening to your body and following its lead, you can discover areas of tension and allow them to release gently.
How to Practice Myofascial Unwinding?
This practice can be done standing, sitting, or lying down. Here’s how you can begin:
Start with a Stretch
Gently stretch in a way that feels natural to you. Pay attention to how your body moves in response.
Follow the Motion
As you hold the stretch, you might notice a subtle movement emerging. Let your body follow this direction of ease without resistance.
Breathe and Soften
When you encounter a point of tension or restriction, take deep breaths and allow the sensation to melt, like butter softening or taffy stretching.
Let Go of Control
Rather than forcing movement, trust your body’s wisdom. This is not about performing a specific technique but allowing your inner self to guide the process.
Incorporate Sound
Sometimes, a sigh, groan, or deep exhale can help release deeper layers of tension. Don’t hold back—let your body express itself freely.
Meditations
Elevate your inner journey with guided meditations by John F. Barnes. Incorporate these transformative practices into your self-care routine to deepen relaxation, enhance clarity, and nurture your mind-body connection.
Deepens relaxation by guiding you to release muscular tension. When you consciously contract your muscles, you enhance their ability to relax more fully, helping to reduce spasms and break chronic holding patterns.
Slowing your breathing is crucial for cultivating the deep relaxation needed to overcome the fight-or-flight response that may be holding you back. By consciously decelerating your breath, you build an experiential skill that helps you bypass stress triggers, paving the way for more profound improvement and progress in your healing journey.
Develop an awareness of how your emotions impact your body by allowing them to surface naturally as you listen. This process not only helps you recognize the emotional signals within your body but also offers an opportunity to examine any underlying belief systems that might be hindering your progress. By identifying and reshaping these limiting beliefs, you can integrate healthier, more empowering messages into your life.
Taking just a few minutes each day to implement these self-care techniques can significantly enhance your healing process. Whether using gentle held stretches, therapy balls (or tools), unwinding or rebounding, these techniques empower you to take an active role in your well-being. Listen to your body, be patient with the process, and allow yourself to experience the freedom that Myofascial Release can provide. ♡