Myofascial Release Library
Step 1 - Exploration
Spend the first minute warming up the tissue by exploring the muscles you're going to release. Roll all around the area to find the tight spots. Use this time to create a mental "map"of the area. Next, experiment with different levels of pressure to determine how sensitive the area is. This information will inform how you perform the release.
Step 2 - Myofascial Release
Use your map to pick a tight spot and gently apply pressure. Keep the pressure light and slowly start to sink in. Take 30 seconds to slowly bring the sensation level to a 4/10. Once your there, just hang out for another 30-60 seconds.
As your muscles begin to respond, you can slowly move your body to "follow" the release. Keep the movements slow and your body relaxed. Gently, slowly, and methodically roll with the release and allow the tissue to let go. You will feel your muscles twitch, quiver, or relax as they release.
Be present and aware of what you feel throughout. The idea is to have a conversation with your body. Listen to your muscle respond to the pressure you are applying. If it feels like you need more, add more! If it feels like it's too much, do less!
Listen, feel, and follow.
Step 3 - Active Release
In some of the videos, you will see there is an active component to the release. The same principles apply when you are moving. Move slowly, keep the discomfort level low, and allow your muscle tissue to dictate your speed.
If the discomfort level jumps dramatically when you move, slow it down. Consider continuing with your static release until you can keep the sensation level under a 5/10.
Once you've completed your release, just gently move off the area you are working. Take 5-10 slow and easy breaths to give your body a chance to relax and accept the work. Find a new area and repeat.