5 self-massage techniques for stress release

Have you ever heard the theory that we hold our ‘issues in our tissues’? This strange phrase refers to the notion that our emotions can be ‘stored’ in our bodies, most notably in our muscles and fascia. This is why your yoga teacher may have told you that hip-opening postures like Pigeon Pose can cause emotions to rise to the surface, or that after a lengthy stretch session, it’s not just your muscles that feel less tense, but your mind too. Whether storing issues in our tissues sounds a little ‘woo woo’ to you or not, it’s a fact that most of us hold ourselves differently when we feel strong emotions like anxiety, stress, grief or anger. We all hold tension in different places; perhaps you feel a knot of worry in your stomach, or tight shoulders after a stressful day at work. Maybe your hips are holding deep-seated anxiety, or your lower back starts to twinge when you’re in the middle of a particularly demanding work schedule. When our state of mind starts to impact how we feel physically, these patterns of stress and tightness are usually held in the fascia. What is fascia? Fascia has been a buzzword in the yoga and wellness world for a few years now. Although it has only really been at the forefront of mainstream health since the beginning of the 21st century, it has been referenced as far back as 3000BC, amongst Ancient Egyptian stone tablets, and amongst Traditional Chinese Medicine texts. Fascia is essentially a type of connective tissue that wraps around the entire body; it covers all of your muscles, holds all of your organs, and connects to your blood vessels, bones, and nerve fiber. It’s the webbing that holds everything together, and even has nerves that make it as sensitive as skin. Fascia is the tissue that connects the entire body, meaning that a knot in your shoulder can indeed cause problems in your lower back too, or why having tight calves or hamstrings can correspond to discomfort further up the chain of your body. Fascial adhesions or ‘tight’ fascia can develop in any area of the body, and restrictions in these areas can cause pain and tension. Tomas Myers is a renowned body worker, teacher and author who is also the founder and creator of Anatomy Trains. These educational books and courses teach us how the whole body is connected via bands and ‘ribbons’ of tissue, and how we can work with this tissue to release physical and emotional tension and tightness. How to release tight muscles and fascia As well as stretching and keeping physically active, self-massage is an incredibly valuable tool to release stress and muscular tension. The best part is that ‘self-massage’ doesn’t require booking in to see a therapist or traveling anywhere, and can be done anytime, anywhere you like. If you’re feeling stressed, tight, or you want to enhance your recovery after exercise, try these 5 effective self-massage techniques! The Sole Roll: Rolling Your Feet On The Cork Massage Balls The first and most simple self-massage technique I actually do every day, is rolling the soles of the feet on a cork massage ball. There are over 7,000 nerve endings in each foot, and 29 associated muscles. Due to wearing tight ill-fitting shoes, many of us have feet that are tight, slightly dysfunctional, and that could be the very thing causing your hamstring pain or back ache. If you suffer from planter fasciitis, this massage technique is a must. Massaging the soles of the feet is an amazing way to release tension not only in the feet, but along the entire back-chain of the body, along your legs, spinal muscles and even your neck. Grab your set of sustainably made Cork Massage Balls , and take it in turns to press gently yet firmly down into the ball with each foot as you roll it around. If you find a tender spot or a particularly tight area, stay there a little longer until you sense a release. A daily massage of 1 to 3 minutes per foot is enough. Self-Massage For The Calves Using The Cork Massage Fascia Roller Your calves work hard every single day. Full of slow-twitch muscle fibres, which allows them to keep on going even when we’ve accomplished way over 10,000 steps per day. Calf muscles are often sensitive and tight, and can remain this way for a long time without us even knowing about it. When we suddenly introduce a new exercise routine, walk a little more than usual, or pick up running or jogging, this is when we’re most likely to notice calf soreness. Maintaining regular physical activity is a good way to ensure your calves aren’t shocked into becoming too tight, and if you experience lots of calf cramping, it could be worth noting whether you’re getting enough magnesium, potassium or high-quality sodium in your diet. One of the most effective ways to release tight calves however, is of course by releasing those fascial adhesions. Use the naturally antibacterial and renewable Cork Massage Fascia Roller by sitting on the ground with one knee bent and one leg straight. Take your straight leg and place the calf on top of the roller, then use your hands to lift your hips up off the ground slightly so you can start slowly rolling back and forth along the cork roller to massage your calf. Massage each calf for 1 to 2 minutes at a time. Be sure to go slowly and don’t rush. If you find a tender spot or a particularly tight area, this may be a trigger point; locate the area and roll slowly back and forth for about 30 seconds until the spot releases. Massaging Your Hamstrings and IT Band If you’re a runner or cyclist, you’ve probably attempted to massage or stretch your hamstrings in the past, and found it incredibly challenging. Lots of sports (or lots of sitting down) can make the hamstrings tight and knotty, which is a common cause of hip and back pain. Ignoring your post-workout stretch routine can be another cause of tight hamstrings, but weak hamstrings are another usually over-looked factor when it comes to tension in these muscles too. Once you’ve spent time massaging your hamstrings, you’re likely to feel a lot more relaxed, as according to Traditional Chinese Medicine, the meridian lines that hold the emotion of Fear run along these muscles. Especially if you’re going through an emotionally difficult time right now, be sure to take extra care of your hamstrings. To practice this self-massage technique and prevent injuries too, take a break from your desk and adopt the same position on the floor with the Cork Massage Fascia Roller that you did for your calf massage. Place your hamstring on top of the roller, lift your hips slightly, and begin to slowly roll along the muscle group for a few minutes. If you’re just starting out, don’t massage for any longer than a minute or so, and return a couple of days later for a longer period. Be sure to go slowly and don’t rush. If you find a tender spot or a particularly tight area, this may be a trigger point; locate the area and roll slowly back and forth for about 30 seconds until the spot releases. Your IT band is located laterally (on the outer edge of the thigh) to the side of your hamstring muscles, so whilst you’re here, turn your leg slightly and very slowly massage this area. Try to let a little more of your body weight drop down into the roller, as the fascia along this part of the leg is much thicker and more likely to hold adhesions. If you experience hip pain or tightness, this is a great self-massage technique to provide relief. Self-Massage For Your Back & Lat Muscles Using The Spiky Massage Ball Spiky massage balls are great for releasing tension and tightness, but they’re also effective in helping release toxins and improving circulation. Many causes of adhesions and pain are due to poor blood flow or lack of oxygen to that part of the body, so with regular massage you’ll be able to bring yourself back into balance. The spiky balls can also stimulate one of the many acupressure points located on the body, to help release deeply held emotional stress too. Lay out a yoga mat and place the Spiky Massage Ball on top. Lie down and gently position the part of your back most in need of massage over the ball. Spend a few minutes slowly and gently rolling around the area, then move to a different part of your back until you’ve covered all the areas you like. After your massage, try gently stretching out the muscles in Child’s Pose to lengthen and further release them. Drink plenty of water after practicing self-massage in order to support detoxification. Release Neck & Shoulder Tension With The Lola Pocket Size Massage Gun The ultimate self-care tool to release stress and muscle tension, the Lola Pocket Size Massage Gun is designed especially for those who are serious about their training, and their relaxation too. Perfect to carry in a handbag or gym kit, the tool is a great way to prevent post-exercise soreness and relieve everyday tightness. The neck and shoulders are some of the most common areas we tend to store emotional and physical tension in, and spending hours staring at screens or sitting at a desk with poor posture only contributes to neck and shoulder issues. Neck and shoulder tension can easily cause headaches and fatigue, so a regular practice of self-massage for this area is valuable. To give yourself a massage using the Lola Pocket Size Massage Gun, point the gun at the muscle you want to massage and gently press against your skin. Choose the speed you want to massage at (start slow and you can build up to 3000rpm if you like), then slowly move the gun around the tight areas. Be sure not to massage on any bones, especially any of the bones in your neck. You can massage for up to 10 minutes a day for 30 days without needing to recharge the massage gun, and it can also be used on any other part of the body you notice tightness in. View Yogamatters full collection of Muscle and Fascial Release Equipment here.

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