Myofascial self-massage is a physical activity that helps to relieve pain, improve blood circulation, combat stiffness and relax muscles in all parts of the body. It is not yet widely practised in Switzerland.
By means of massages performed with massage balls using the weight of your body, you will rediscover physical and mental well-being. Digestive problems, back pain, migraines, stress... can be improved or even disappear thanks to the stretching and softening of the fascias.
What is Myofascial Self-Massage?
Myofascial Self-Massage is a simple, effective way to take charge of your well-being, using Tune Up® Yoga balls to massage, knead and stretch your muscles and connective tissue (fascia, tendons and ligaments).
Fascias are membranes present throughout the body. They are rich in collagen and elastin and help to bind muscles, bones, organs, nerves, etc. together. When the fascias are relaxed and healthy, the body is agile and movements are fluid. The health of our fascia also influences our flexibility and physical performance.
Over time, but also when we are exposed to a large dose of stress, trauma or prolonged poor posture, these connective tissues tend to become stiff and lose their flexibility and hydration. This leads to adhesions between several layers of fascia, which in turn cause a number of problems: more painful muscles, loss of mobility and flexibility, cramps, increased risk of injury, impaired blood circulation, digestive problems, etc.
Since fascias weave a network throughout the body, it is not uncommon for the pain you feel to actually have its roots elsewhere. When you have back pain, for example, it may in fact be the result of fascias in your hips. This notion of interconnection between all the parts of the body is important in pain management.
Fortunately, there are solutions for relaxing fascia. Myofascial self-massage is one of them, and learning how to do it could save you a trip to your physiotherapist or osteopath, or reduce the number of visits you make.
What are the benefits of self-massage?
The techniques practised (based on the Roll Model Method®) help to reduce or relieve pain, improve posture, reduce stress levels, increase joint mobility and flexibility, release tension in the muscles and improve sporting performance.
In this way, you will free up the points or areas of your body that have been over-used, under-used or inappropriately used.
This practice will give you a great deal of relaxation and a deep massage effect thanks to targeted stretching, as well as regulating your respiratory system, balancing your parasympathetic nervous system and increasing your mental concentration.
Image credits: Tune Up Fitness
How does a self-massage session work?
Laurence is currently one of the few certified Yoga Tune Up® and Roll Model® Method instructors in Switzerland. She will guide you through this practice with a coherent, enjoyable and effective sequence, adapting to the participants' priority expectations. Each session will be different, as we will be able to work on the whole body, from toes to head, identifying and releasing areas of tension or sensitivity.
For example, practice can focus on reducing tension points, relaxing the shoulders and neck to counteract prolonged sitting and intensive use of screens, improving performance in a sporting activity or stimulating the vagus nerve and parasympathetic nervous system to improve relaxation and better manage stress and difficult situations.
Working with balls can seem strange if you've never tried them before. Tune Up yoga balls are specially designed to be gentle on the skin. They are both flexible and resistant to pressure, so they are effective while respecting our tissues, without creating unnecessary pain. Depending on your initial situation, you may feel a little sore the day after the self-massage session. However, your body will soon - often immediately - feel lighter, more relaxed.
Who are self-massage classes for?
They are suitable for anyone who wants to take charge of their health and look after their body, with the exception of pregnant women and until post-partum recovery is complete. If you have any doubts about a medical condition, please consult your doctor and ask for his or her authorisation.
Myofascial self-massage is aimed in particular at sportsmen and women who want to acquire a technique for preparing for sport or for faster muscle recovery. Those who want to avoid injury and optimise their sporting activity.
These classes are also ideal for anyone who needs to release accumulated tension or chronic pain, particularly back pain. Self-massage is highly effective in relieving joint pain caused by static posture, such as when sitting.
It's a moment of relaxation, release and well-being for your body that will also be of great benefit to your mind.
No previous yoga experience is necessary, beginners are welcome and massage balls will be lent to you for this session.
