Ways to Unlock Tension and Boost Flexibility with Self-Myofascial Release

Jill Miller, creator of the Yoga Tune Up methodology and Roll Model method, and author of Body by Breath, utilizes therapy balls to perform self-myofascial release (SMR) techniques. Her approach involves using these tools of varying sizes and densities to target specific areas of the body, releasing tension in the fascia, muscles and connective tissues. Here’s an overview of Miller’s approach, which can be done at home:

1. Targeted pressure: Miller’s nine techniques involve using therapy balls that have pliability, grip to the skin and underneath layers of fascia and portability (unlike lacrosse balls and foam rollers). These features allow for targeted pressure application to areas of tightness or discomfort in the body. By rolling the therapy balls over tight areas and bony prominences, she aims to address knots, body aches and trigger points in the muscles and fascia by increasing blood flow and range of motion, along with alleviating delayed onset muscle soreness and discomfort. The Roll Model method also can be attributed to better posture, overall relaxation and well-being. 

Photo credits Ashley Summers Photography

2. Specific techniques: Miller teaches a variety of techniques for using therapy balls, including rolling, pressing and leaning into the balls to create pressure and release tension. She also incorporates movement, breathing and visualization techniques to enhance the effectiveness of SMR.

3. Customization and feedback: Miller’s approach emphasizes the importance of customization and feedback in SMR. Practitioners are encouraged to listen to their bodies, adjust the pressure and technique as needed, and pay attention to the sensations and feedback provided by the body during the therapy ball work.

4. Benefits: By using therapy balls for SMR, Miller’s nine techniques aim to improve circulation, reduce muscle tension, enhance flexibility and range of motion, and promote overall musculoskeletal health and well-being. The therapy ball work can be incorporated into a regular self-care routine to support recovery, injury prevention and heighten optimal performance, especially in athletics. And, according to a study published in the Journal of Sport Sciences, SMR prior to exercise improves flexibility in young and middle-aged adults.

Miller’s innovative use of therapy balls for SMR has gained popularity among fitness enthusiasts, yoga practitioners, athletes and individuals seeking to improve their mobility, alleviate muscle tension, and enhance their overall body awareness and well-being. 

While myofascial release work can be beneficial for addressing body blind spots, it’s essential to approach it as part of a comprehensive self-care routine that includes proper movement, hydration, nutrition and rest. For persistent pain conditions, individuals may benefit from seeking a qualified healthcare provider.

To find a Yoga Tune-up Certified Teacher, visit TuneUpFitness.com. 

Julie Mackey is a 500-hour registered yoga teacher, breath coach and mental performance mastery certified coach. She has been a Yoga Tune-up Fitness Certified Teacher since 2018. For more information, visit JulieMackey.com, or attend a group class or book a one-on-one session at Major Sports Performance, located at 929 W. Liberty Dr., in Wheaton, where she leads in-person sessions twice a week.