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 seated position on a mat. Place the foam roller horizontally underneath the upper back area and slowly lie down on the roller. Once the back is supported on the roller, slowly walk the feet forward and backward while maintaining adequate pressure and focusing on the muscles of the back. Keep the roller on any tender spots and work the area until the discomfort diminishes by 20-75%.