Myofascial release is a technique used to help stretch the fascia (connective tissue) which surrounds bone, muscles and organs in our bodies. Fascia in our bodies is similar to a sweater; it is intertwined throughout the body. For example, if there is a snag in a sweater, there is likely to be a ‘pull’ somewhere else.

Over time, this connective tissue can become restrictive due to poor posture, stress, inflammation, and injury, which in turn causes postural problems, aches, and limited range of motion. By using a foam roller and focusing on the “tender spots” in our muscles, we can use our own body weight to determine how much pressure to apply in order to help loosen the connective tissue through this ‘self-massage’ technique.

To perform this exercise, start in a kneeling position on the mat with the roller horizontally placed under the ankles. Walk the hands out in front and bring the elbows down on the mat for support. Pulling forwards with the elbows, slowly bring the body forward while maintaining adequate pressure and focusing on the shins. When the roller is just below the knee joint, push with the elbows to bring the body backwards to starting position while maintaining adequate pressure. Slowly roll back and forth the entire length of the shin. Keep the roller on any tender spots and work the area until the discomfort diminishes by 20-75%. Make sure to keep the body straight and to not apply pressure directly on the knee joint.