Rooted Bliss Wellness

i’ve been taking this class for a year or two before being certified in it and it has always been one of my favorite classes to take!! it’s truly transformed the way i hold myself and the way i think of tension and pain. so grateful im now able to help others feel more comfortable in their body with this modality
follow for some MFR tips or message me to join class!!

There are a lot of muscles that can assist in breathing, including muscles through the neck and shoulders, but deep breathing shouldn’t mainly come from those areas.
These releases help create more movement and space through the diaphragm, the intercostals and the serratus anterior, which can help the ribs move and expand

Roll up a firm blanket or towel and place it horizontally just below the ribs, across the upper belly.
Rest there for 3-5 minutes with slow breaths.

Then shift the body down slightly and gently roll onto one side to focus more into the side ribs. Stay 3-5 minutes each side.

I like to close my eyes and imagine the breath expanding into the prop with each inhale, then softening deeper around it with each exhale.

Deep breathing should create movement through the whole torso, not just the upper chest :)
Try these releases 2-3x a week to help create more space for deeper breathing. Entire routine only takes about 10-15 minutes. 💗

Unlearning tension patterns in the body is not always an easy process.

When our tissues learn to hold on from years of accidentally training them to, the unwinding process takes time too.

Myofascial release (MFR) has helped me release so much tension through my neck and shoulders so I can sit, stand, and move more comfortably.

Notice, visually, how drastic the change is from my left and right sides - imagine, internally, how spacious it FEELS!!

There are many different types of headaches, but for some, simply releasing tension through the neck and shoulders can provide relief.

A lot of tension headaches actually stem from tightness in these areas.

You can use massage balls or tennis balls 😌

#1: Upper traps
Find where the neck meets the shoulders. From there, place the balls about an inch down the back on each side - the balls should not touch each other.

Lean into the wall and breathe. For more sensation, scoot your hips further away from the wall to bring more weight into the balls. (You may need to readjust them so they stay in the original spot.)

You can do this seated or standing.

#2: Back of neck release
Place the block at the base of the skull - where the head meets the neck, around where the hairline ends.

You should feel pressure in the muscles at the back of the neck, not directly on the spine.

Very slowly rock side to side for a few breaths, then pause a little on each side.

For both releases, breathe slow and deep. And most importantly… MAKE SURE YOU’RE HYDRATED 😌 (peep charlie screaming his agreement at the end!)

Let me know if you have questions 🤍

Your body adapts to the positions you spend the most time in.

Hours of sitting can create tightness through the hips and belly, sometimes contributing to tension or pain in the low back.

Even a few minutes of gentle extension each day can help bring more balance and ease back into the body. 🤍