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, bring the knees down on a mat. Place the foam roller horizontally on the mat and bring the thighs on top of the foam roller and rest the elbows on the mat for support. Pulling forwards with the elbows, slowly bring the body forward then push backwards while maintaining adequate pressure and focusing on the thighs (quadriceps). 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.