Myofascial release + Yin Yoga for a tight back
Who doesn’t enjoy a back massage?
There is something nurturing and deeply relaxing about getting your back massaged. The muscles in your back keep you upright all day and can get tense. So why not improve circulation of fluids, release tension and stale energy with a back massage?
I love to teach self-myofascial release in my evening Yin Yoga classes, as it has a very calming effect. Self-MFR techniques are not just beneficial to reduce stiffness, leave you feel more spacious - they also get to in touch with your body.
Did you know that the compression of your tissues along with rolling helps with circulation of blood and lymph and will re-hydrate these tissues? Get my free Workbook HERE and try yourself, it feels awesome!
The practice of self-myofascial release has a very calming effect and is a great addition to nourishing Yin Yoga, but I also offer this in combination with Slow Flow Yoga classes too - or use it simply on its own.
To give a tight back some care, we place myofascial/tennis balls either side the spine, targeting the erector muscles. These muscles help to maintain an upright posture, running from the sacral region all the way to the base of the head.
Interestingly, if we look at that back region from a Traditional Chinese Medicine viewpoint, we find the Back Shu points here.
These are a collection of acupressure points that run along the pathway of the Bladder meridian on either side of the spine (approx. half-way between spinal column and medial border of scapula). These points are supportive for all major organ systems according to TCM and can help tonify Qi.
As you use your myofascial or tennis balls to sink the weight of your body into the balls, think of energising your organs. You might know that in Oriental medicine, organs are not thought to only fulfill physiological functions, they also correspond to certain emotions, qualities and energetics.
Now let’s take this into a Myo-Yin practice. All you need is two tennis balls and a Yoga block, I will marry this with a Yin Yoga pose to deepen the effect on the myofascia of the back. Be mindful and remember: in both modalities we listen to explore.
Whenever you roll on balls, make sure to not roll on bones, nerves or inflamed tissues and if you have any pre-existing injury, consult your health professional to clarify if this practice is safe for you.
Enjoy your little back massage and let me know how this felt for you ;-)
Best, Simone