Kinetix Live: Patterns and Presence

Most of you don’t know me, or if you do, it’s vicariously through Elisha’s stories about her man, Stefan. That’s me 😉

As many of you know Elisha just hosted a live event in Colorado teaching a group of students her work, Kinetix. I helped her put the event together, but I was also a student.

Although I was more familiar with Kinetix than most, having experienced it through Elisha, I never really stepped on anyone until the event. It definitely changed my orientation to the work and my orientation to nervous system patterns. My journey with nervous system patterns has been all over the spectrum, ranging from total naïvete to acute awareness with successes at re-patterning. As it turned out, this Kinetix event was the perfect place to experience that same spectrum across a diverse group of people.

As the event progressed I started noticing a recurring theme that I believe is a fundamental rule of our existence:

Nervous system patterns either dictate or are dictated by everything we do.

Both of these functions of human behavior (dictating and being dictated) are always at play determining our realities. On one end of the spectrum we are completely naïve of the existence of these patterns, and they control our behavior in negative and destructive ways. On the other end of the spectrum we become acutely aware of what our patterns are, why our patterns are, and which patterns actually serve us best. This dichotomy exemplifies the extremes of our relationships to patterns… servant or master.

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“Don’t be a pussy – man up!” The hidden cost of “masculinity” in sports and modern culture

* Please note I am aware that the phrase “Don’t be a pussy” may be offensive to some of you. My intention with this article is to shed light on part of modern culture that is very much alive, and this phrase is still widely used among men to shame other men or boys into being tough. While there may be another article that could go into the female side of this equation, that’s not what this post is about. If you’re sensitive to this phrase, maybe skip this article.

When I first met Stefan (my man), the conversation quickly turned towards sports, movement, healing and my work with fascia (since yes, as cliché as it is he asked what I do, and when I replied with “I step on people to get them out of pain” he was instantly intrigued, as most people are!)

He was really open about his own physical struggles (of which there were a great many), and curious what I could tell him about how to heal.

Probably the greatest bond we have is that we’re both fascinated by the human struggle, by pain and healing, consciousness, evolution, movement and optimizing human performance.

Naturally, I wanted to show off and work on him, but I wasn’t expecting what happened when I did. His body responded unlike anybody else’s I’ve ever worked on.

He wasn’t shy about telling me what wasn’t working for him; and the way I usually work on people wasn’t working for him and his nervous system at all. We had to slow waaaaay down so he could find his breath; he needed to move very slowly; he needed me to add the weight gently otherwise he would panic involuntarily. I felt like I was walking on eggshells! Yet, this was not a man who couldn’t “tough it out” when it comes to pain. Quite the opposite.

He had one of the most inflamed, adhesed IT Bands I’ve ever worked on, with fascial “knots” the size of large grapefruits from knee to hip! Every square inch of this man’s body was full of adhesions: big and small throughout his legs, back, arms, abdomen, neck…everything was rigid and restricted and full of balled up fascia.

He got instantly “high” from the work, and experienced a correlating catharsis; but it didn’t budge any of his pain. Why?

It would take more than a year for us to truly “get” why he couldn’t heal, and – it makes so much sense now.

I’m betting there a LOT of men (and women) who have experienced something similar to Stefan. Maybe you’re one of them. We decided to write this blog post together in the hopes it will shed some light on an epidemic of silenced pain and cultures that shame its expression and make no room for healing.

Stefan grew up in Texas, where sports are a way of life.

He started playing basketball at age 5, and played soccer, football, tennis and basketball competitively through junior high and high school.

Most of his coaches used the drill sergeant method to train these boys, so Stefan learned from a young age to silence his own wisdom when it comes to pain, and simply pushed through while being yelled at; or he would volunteer to take a beating (over running) if punishment was required.

Did you know that in some places in Texas they still use the paddle all the way through high school as a way to “discipline” kids?

I can’t believe I’m even writing this, or that this approach is still being used on kids today! I was never spanked myself, let alone beaten with a paddle at school.

Stefan has shared a great many disturbing sports stories with me, but there is one in particular that can illuminate what this culture is all about, what it taught him and who it told him to become if he was to be accepted and celebrated instead of shamed and punished.

In his own words:

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Deserving Desires: A Nervous System Story, Part II

This post is Part II. For Part I click here.

If I wasn’t so strong, I’d probably be dead.

If I hadn’t become so fiercely independent, perhaps I’d feel at peace; nestled securely in the warmth and sturdiness of – you.

I wish you’d let me help you.”

I want to be here for you, but my efforts just seem to make it worse.”

You always know what’s best for you, so I feel like I have nothing to offer when you’re going through something hard.”

How to identify a nervous system pattern:

Since we met in spring 2016 Stefan has been trying to tell me something about myself that I was willfully blind to. I couldn’t see it. We’re never ready til we’re ready, right? Besides, I felt justified in my ways.

You’re right,” I’d say. “I DO know what’s best for me. What’s wrong with that? I’m really good at knowing how to take care of myself and I don’t understand why this upsets you. Why is this a bad thing?”

‘Justified’ is a pretty unyielding state. On top of that, I secretly (or not so secretly) wanted him to be better at taking care of himself instead of relying so much on me.

No wonder it took a year to crack this one open!

More like 27 actually.

We sat facing each other on the couch a month ago when I told him “I need you to be self-sufficient. I need you to be autonomous. I need to know you’re ok without me.”

Here was that pernicious nervous system pattern of mine in action, the one hiding in plain sight all these years that – once liberated – was about to rock my world when a savvy therapist asked me a few weeks later:

Do you believe you deserve the kind of relationship you truly desire?”

What I couldn’t see and didn’t know about myself was ruling my life and painfully influencing my relationship (and business, but I’ll get to that part later). My recent behavior and feelings were a direct result of my subconscious patterns, and I: their unwitting accomplice.

His reply: “Why are we in a relationship then?”

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Deserving Desires: A Nervous System Story

“Do you believe you deserve the kind of relationship you truly desire?”

This question, along with a viral chest infection that lasted for five weeks (and I rarely get sick for more than 3 days), has drastically altered the course of my personal and professional life.

Did you know that it’s entirely possible to heal something and still carry around the nervous system pattern that created (or was created by) the old wound?

When this happens, the pain will keep hanging around (or come and go, but never leave completely), because the pattern keeps playing on repeat as directed by the brain.

This is true for physical trauma as well as mental and emotional pain.

What is a nervous system pattern?

A nervous system pattern can be a belief or behavior we have about or in relationship to ourselves, other people, the human body as a concept, our body specifically, money, relationships, the world etc.

Do I believe I deserve the kind of relationship I truly desire?

A nervous system pattern can also show up physically, with or without the presence of pain. If we’re experiencing pain then our body is asking us to change that pattern!

Many patterns are supportive, healthy and necessary for our vitality.

Then there are the ones that limit our vitality, and those are the ones I want to talk about.

A nervous system pattern can be how, where and why we process trauma – aka, stress of any kind – and whether we know how to move it out, or allow it to get stored in our body. (Shoulder knots, anyone?!)

If you’ve ever felt like you’re trying your hardest to heal something, you’re “doing everything right” and you’re still in pain, still feeling stuck, still repeating the same old story – then chances are there’s a nervous system pattern that’s running in the background.

This is why it’s possible to, say, get a (necessary) hip replacement and do all the PT, acupuncture and massage and STILL be in as much pain as before – because the brain and nervous system are still running a pattern of perceiving hip pain even if there’s no reason for it anymore.

I’ve personally seen this in my private practice, and – I’ve seen the pain go away when the nervous system patterns were interrupted and changed.

This is also why it’s possible to do a TON of therapy, self development, relationship work etc and heal the emotional or psychological trauma but still keep repeating the same patterns in our lives and relationships.

Do I believe I deserve the kind of relationship I truly desire?

Maybe you sprained your ankle when you were 10. Then, as a teenager and adult, you start rolling that same ankle a lot. The more this happens, the more it happens.

Just think about the “phantom limb” phenomenon for a moment: the amputated limb isn’t there, but the brain (nervous system) still perceives that it is. People with amputated limbs can even feel pain in the limb that’s no longer there! This is a nervous system pattern.

Or maybe, like me, you experienced some kind of psychological and emotional trauma or pain in the past that rears its head in your current relationships (I’m pretty sure we all experience this to varying degrees). The trauma is over, maybe it’s even healed fully, but the nervous system thinks it’s still happening – and you behave accordingly.

Do I believe I deserve the kind of relationship I truly desire?

Hmmmmm….

Simply put, a nervous system pattern could be said to be the physical or psychological manifestation of perpetually re-living a past experience in the present.

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How to Eliminate Shin Splints – for Everyone Tired of Hearing “Maybe You Should Try Swimming”

Have you ever tried to start running regularly, only to be stopped by sharp stabbing pain in your shins? Every step can feel like shards of glass breaking into your soft tissue, or maybe you feel like your bones are about to break. If you’ve experienced what I’m talking about then you know how frustratingly painful shin splints are.

You don’t have to suffer through shin splints in order to become (or stay) a runner.

A lot of you know about the knee pain that stopped me from running for 8 years and hiking for 6, but it actually started with shin splints.

I was 16, had stopped doing gymnastics and took up running. I loved the freedom and strength I felt during and after a nice long run. Pretty soon after I started running regularly I experienced that stabbing pain in my shins. Being stubborn and someone with a high pain tolerance, I just kept running. Eventually the shin splints went away; but I ended up with horrific knee pain a year later. This new pain was something I couldn’t ignore. Sharp stabbing pain literally brought me to my knees, and there was no way to run through that.

I now know these two things were connected, and had I taken care of the shin splints like I’m about to show you how – I never would have experienced such debilitating knee pain and I could have kept running and hiking all those years.

What are shin splints?

Medically speaking, shin splints (or medial tibial stress syndrome) is considered an overuse issue specifically from running and often from running on hard surfaces like pavement.

They tell us you’re at risk if:

  • you’re a runner or just beginning a running program
  • you change the duration, length or frequency of your running
  • you’re in the military
  • have high or flat arches
  • etc

Then there’s a laundry list of ways to “manage” the pain, such as:

  • have your running gait analyzed
  • buy shoes with more support/cushion
  • try inserts with shock absorption
  • lessen the impact of your activities by adding things like swimming and biking and
  • do more strength training…

But NONE of the above address the actual CAUSE of shin splints.

Besides, if you love running and you just wanna be out there pounding pavement or miles of dirt…you don’t want to hear things like “try swimming instead.” Right?

I’m here to tell you, you can run to your heart’s content SO LONG AS you address the CAUSE of your shin splints. And – it’s fairly EASY once you “get” it.

So what causes shin splints?

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Align Your Pelvis for Powerful Movement Mojo and Injury Prevention

I remember the first time I went trail running and experienced the majority of my forward momentum and power coming from my core.

For as long as I can remember prior to this, my power as a runner came from my strong and always ready to work hard gymnasts legs, with some help from my pumping arms. This new feeling (like I was floating, effortless!) was a revelation.

Since that first time running from my core I’ve experienced more and more ‘ahas’ about how to harness the power of my core for everything from overhead presses (and activities like rock climbing), to sitting, to the work I do everyday to yoga, gym workouts and even walking.

Let me clarify something right away: by “core” I don’t mean my abs, though they are involved. I’m talking about harnessing the power of our entire pelvic complex, which utilizes our deep core muscles and our glutes (acting together as a team) to create a rooted center from which to power everything we do as movers in the world.

For a simple deep core activation series, click here.

This concept is impossible to describe in words, so scroll back up and watch the video for demonstrations of how to implement this pelvic alignment fix through a squat, a push up and walking.

Then – give it a try. You can do this wherever you are right this minute, even if you’re sitting at a desk.

When you learn this postural correction and make it habitual throughout your life and activities, you’ll start noticing your legs and arms won’t get as sore as before during workouts, you may have less aches and pains while sitting at the computer, and – when implemented through a diverse range of activities, you may notice certain injuries or nagging pains like constantly tweaking your back or mid back pain go away.

With proper pelvic alignment we can start to reverse and prevent injuries during our activities while also growing our effortlessness and power as movers.

 

I believe everyone has near limitless potential for physical, psychological and emotional vitality. We all have what I call an “aliveness potential” unique to us. The hard part is understanding how all the pieces fit together: fascia, muscles, bones, neurobiology, mobility, movement, psychology, nutrition and that most tricky trickster of all: our subconscious! That’s why I work one on one with my clients to develop a cohesive plan that takes you from knowing you have near limitless potential to actualizing it. When I’m not helping people get out of pain and unlock their potential you’ll find me climbing mountains, trail running or nerding out on consciousness, evolution, neuroscience, physiology and psychology.

Are you ready to find out what YOUR limitlessness feels like? Get $15 off your first Skype session with me when you sign up for my free newsletter. You’ll hear stories I don’t share anywhere else, and new episodes will be emailed directly to you every Monday.

How to Release Your Calf and Achilles Fascia – Breaks Up Adhesions, Helps Knee Pain, Plantar Fasciitis, Leg Cramps & More

Who wants to release their calves?!

If you live in a human body, I hope you raised your hand. No matter who you are, what you do for work or sports or even if you sit on the couch all day playing video games – I guarantee your calf fascia needs some love!

If you haven’t heard of or already tried “the ONE Stretch”, then definitely check that out too by clicking here. It’s by far the most effective and fastest way to stretch your ENTIRE lower leg compartment all at once, not just your calf or gastrocnemius tissue.

I’m giving you this technique today because I’ve received a ton of emails requesting alternatives to The ONE Stretch, since some of you have had a hard time getting into the right position and/or figuring out how to do it properly. This is a fine alternative, just keep in mind it will take a little more effort over a sustained period of time to get the same results as someone else using The ONE Stretch.

Having said that, this technique is actually BETTER for releasing adhesions in the calf. The ONE Stretch is better at stretching all that tissue and create space, but it’s more difficult to break adhesions up this way.

So today’s technique would actually be better for those of you who have knee pain, recently rolled an ankle or have a history of rolled ankles (which is due to balled up fascia in the lower calf compartment within the Achilles area) or if you just know there are adhesions in there and you want them gone (like me! I always have some good ones going on).

Why release your calf fascia?

Releasing your calf fascia can help with ALL kinds of issues, including but not limited to:

  • Plantar fasciitis (click here for more info on PF)
  • Achilles tendonitis and other Achilles issues
  • Heel pain
  • Ankle issues
  • Knee pain (click here for more info on knee pain)
  • Soleus strains
  • Leg cramps
  • Restless leg syndrome
  • Hamstring tightness
  • Tight calf/plantar fascia due to same side gluteus medius not firing
  • and more

How to release your calf fascia using a foam roller:

While I love foam rollers, for the record (in case you’re new around here) I am NOT a fan of using them to ROLL over soft tissue – EVER. The most common areas I see people still rolling are their IT Bands and calves. The reason I’m not a fan of rolling is it essentially tries to elongate tissue in only one (well, two opposing) directions (in a straight line). You’re essentially smashing your connective and muscle tissue towards the bone and then compressing it to that bone while trying to roll it out like pizza dough.

This is incredibly ineffective (it takes a LOT more force to release fascia than rolling will ever provide) and I don’t want you wasting your time!

I want you to get the absolute most out of your self care routine, and that means targeting your fascia directly for release through compression (pinning) and movement (stretching and releasing adhesions).

Now that we’ve gotten that out of the way, here’s how to release your calf fascia using a foam roller:

Choose your weapon of choice (aka foam roller). You could use a soft one like me in the video, or a much harder one. It doesn’t really matter, just remember that the harder the roller the more intense it will be.

PLEASE DON’T USE A KNOBBY ROLLER FOR THIS!

The goal here is to use the weight of your leg, and if possible some additional compression by lifting up off the ground, to compress your calf fascia to the roller. Then, you’re going to use foot movement to release the fascia.

Your gastrocnemius muscles are responsible for the action of plantar flexion (pointing your toes), so even just pointing and flexing will allow the tissues to expand and contract while compressed, which creates an all around awesome stretch for the entire connective tissue system within your lower leg compartment, and – if done correctly, it can release the adhesions stuck there.

How to get the most out of this technique:

  • Use as much body weight as you can – by lifting up off the ground and/or placing your other foot on the leg you’re releasing
  • Start HIGH just below the knee and work your way down into the Achilles.
  • If this is your FIRST time trying this, go verrrrrry slowly! Your job is to hunt out those fascial adhesions, and fast movement hides them. Slow movement reveals them.
  • Try not to rock your hips or legs side to side. Remember, you’re NOT trying to roll on the roller you’re trying to PIN or compress a piece of fascia and use your foot movement to release it.
  • Speaking of, move your foot in pointing and flexing movements first. Then try circles. S L O W L Y.
  • Spend about 30 seconds on each spot. If you’re doing it correctly that’s ALL you need! If you’re still figuring this out, going a little longer is ok.
  • You might find 4-6 spots moving from high to low.
  • Definitely get into your low calf and Achilles region! You’re likely to find a nice ball of knotted up fascia there and this technique is a great way to break it up.
  • If you get SORE the next day, back off how long you’re on the roller.
  • After you’re done with one leg, get up and WALK AROUND! Notice the difference. Then go after the second leg.
  • Do this as often as you think you need to. This will be different for everyone.

 

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How to Mentally Recover After Injury and Get Back to Your Favorite Activities

Most of us have experienced, or will experience, pain or injury multiple times in our lives. Getting the right help to bring our bodies back into health can feel hard enough, and if we’re lucky enough to reach a point where we’re ready to get back to our favorite sport or activity, it can feel like an impossible mountain to climb.

We ask ourselves questions like:

“What if it happens again?”

“If there’s pain, do I stop or push through?”

“What if I do this thing and get re-inured so badly I can’t even walk?! Maybe I’m just not meant to be a ______ (runner, cyclist, mountaineer, swimmer, CrossFiter).”

I learned to run again after 8 years of believing I never would:

As most of you know, I had knee pain that prevented me from running for 8 years.

Now, I can run anything – short, long, pavement, trail, uphill, down steep mountains…and most of the time I’m completely pain-free.

I say most of the time because I’ve promised to never bullshit you, and the truth is on rare occasions I do have twinges of knee pain. However, it no longer scares me or stops me from doing what I love, and – by experiencing knee pain sometimes, I’ve discovered a few amazing facts about recovery after long standing injuries that will help me help you get back out there too.

I just went running the other day for the first time in a month or so. The first few steps were creaky and stiff, and I noticed a familiar tightening around my left knee – the kind that years ago would have meant sharp stabbing knee pain if I ran even one more minute.

Instead of contracting in fear or cutting my run short, I was able to use a trick I’ve learned well over the past 5 years and nothing came of those creaky joints except more movement, fluidity and I had a pain-free run.

I want to let you in on this trick so you can apply it to your own body and sport. I believe we can do whatever we want, if we can just find a way to support our bodies.

Mind games can work FOR or against us! Our choice.

Let’s say you just recovered from an acute or long standing injury. You’ve been “cleared” to get back out there.

Those first few moments as we return to an activity that either produced a sudden and scary injury, or perhaps gave us pain for years or stopped us from doing something for a long time? They can be terrifying and produce all kinds of mind games.

The overwhelming nervous system response seems to be one of FEAR:

Fear of pain.

Fear of re-injury.

Fear that we’ll set ourselves back another month or year or decade.

Fear that we won’t get this right and we’ll have to give up the activity we love for good.

Your mind might even be re-creating the pain or accident like a movie it’s watching on re-play, in slow-mo. You watch yourself get injuried over and over and over.

If you’ve ever tried to return to an activity after injury then you probably know what I’m talking about.

Your mind might even be clever enough to convince you you’re not afraid, but YOUR BODY KNOWS THE TRUTH.

Our bodies simply manifest what we are telling them with our subconscious or nervous system.

The subconscious doesn’t recognize negatives! Use this to your advantage:

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To Permanently Reverse Sore, Achy, Stiff Shoulders: Do THIS & Stop Spending so Much Money on Massage Results that Never Last!

When I was a massage therapist (way back in 2008!) every single client who walked into my office asked me (some even begged me) to dig into their shoulders. Regardless of whether or not they had other issues (and most did, like low back pain, hip pain, etc), they all wanted their shoulders to get some relief from carrying the weight of the world.

For my entire short lived (year long) career as a massage therapist, I made people feel amazing for an hour or 90 minutes. They left feeling loosey goosey, a little high and finally at peace. But every time they came back their shoulders would be right back where they were before: stiff, achy, sore and in need of some major love (or a beat down, which a lot of people requested).

I quit massage therapy in large part because, though I was very good at it, I never helped permanently reverse my clients’ pain. I’m a very goal oriented person, so this wasn’t ok with me!

If you want to permanently reverse your shoulder tension, then you need to commit yourself to not only getting the proper areas of fascia released (which is not necessarily your shoulders or traps), you MUST also strengthen your mid back muscles.

Sure, the human body can adapt to “poor” posture. You may even live that way without serious pain; for a few decades. Trust me though when I tell you, you do NOT want to end up like my older clients who are 70 or 75 and wishing desperately they had learned all of this earlier, before compensation pattern piled onto compensation pattern and a lifetime of poor posture and stressful bio-mechanics caught up to them.

Start Strengthening NOW! (You can ‘release’ any time)

These exercises will take some time to carve new neural pathways and build healthier structure so I say don’t delay for any reason, start NOW. They will yield small rewards quickly that will build over time, and you can ‘release’ the tight areas as soon as you can make time (how to’s for that at the bottom of this article).

What we’re targeting:

The upper traps are one of the most overworked and overactive muscles, ready to work for us at any given moment. No wonder they’re so tired and angry (stiff/sore/achy)!

To counteract this overactive pattern we have to strengthen the lower traps and actively STOP engaging the upper traps during so many upper body exercises.

The following exercises target the lower traps, rhomboids and lats with short intentional movements of the shoulder girdle: downward rotation (depressing the scapula), and retraction (pulling the scapula back towards the spine).

Create new neural pathways and healthy habits:

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Ultimate Chest and Deltoid Release for Maximum Upper Body Freedom – Get Your Shoulders Back & Down!

I can hardly contain my excitement about this one!!!

Some of the techniques I’ve come up with here at Mobility Mastery can mimic what I do with my private clients to very satisfying degrees, but I’ve spent years wondering how on earth I can give you all out there the chance to experience the kind of lasting upper body relief that a proper chest release can bring – like the kind I’m able to offer my in-person clients. I finally cracked the code on this a few weeks ago!

That’s the good news.

The “bad” news is you’re going to need a very specific medicine ball to get the most out of this one. For a link to a ball that looks similar to the one I have (I can’t guarantee you that it is as I haven’t used this one) that you can purchase on Amazon – click here. (I have no affiliation with this company).

PLEASE NOTE: a baseball, lacrosse ball, larger medicine ball or just about anything NOT what I demo in the video or link to above will NOT give you the best result, may cause bruising and soreness and I do not really recommend using any of these other balls for these reasons. The next best thing would be a SOFTBALL – it’s not going to mold to your body as well, but I’ve tried it and it works ok!

Why release your chest?

I would argue that everyone (at least in the western world) needs this one! We’re all slumped over desks and phones these days, and if you’re in another category of work like a farmer or factory worker then you’re definitely going to have tight fascia here too.

As you can see from the photo there are a lot of converging muscles, nerves and fascia here. The fascia of pec major can get stuck to the fascia of pec minor along with the front deltoid, leading to a “clogged” or stuck intersection, which can definitely lead to pain, less range of motion and shoulder joint issues.

The goal with this technique is to release that front fascia enough that the shoulders are freed to drop back and down where they’re supposed to be, which will relieve the neck and head as well as the arms and even your hips!

Use this technique to relieve or eliminate:

  • Shoulder pain – front, back or rotator cuff issues
  • Neck pain
  • Headaches
  • Forward head posture
  • Pelvic tilts due to shoulder imbalances
  • Pec minor adhesions or restriction
  • Shallow breathing due to chest tightness
  • Jaw and TMJ pain

In combination with other Mobility Mastery techniques can relieve or eliminate:

  • Carpal tunnel syndrome
  • Elbow pain
  • Grip issues
  • Mid back pain
  • and more

How to perform this technique:

  • For the BEST results, please use a Mobility Mastery approved ball and a foam roller (preferably a soft foam roller, but if you want to simultaneously release your quad fascia then by all means go with a hard one 😛 )
  • Your thighs will be resting on the foam roller, and you can use your hip angle to put more or less weight into the ball to compress your chest fascia in whatever way works best for you. Keep in mind that the more weight/compression you can use the better your result will be, however – it will be more intense during the technique!
  • MOVE S L O W L Y !!! I cannot emphasize this enough. Slow movement helps you target the right spots, release fascia effectively and rushing through anything has a tendency to let your brain bypass the experience and not even register that something happened! In other words – if you move fast, you won’t get much benefit.
  • Go ahead and experiment with ball placement, arm movement, rotation, bending and reaching – there’s not “wrong” way to do this if it works for you! And every one of us has different anatomy, so what works for me might not work for you.
  • That said, most of you will get a good result with the bending reaching, especially arm moving “above” your head (on the ground), and if you have restriction in the front deltoid, definitely try the rotations!
  • Spend at least 3-4 minutes per side when you first learn this technique. After you master it you can spend less time. This one can often feel kind of good – and I’m not sure we can do “too much,” because it would simply feel like nothing if the fascia were healthy. So as long as it feels beneficial and you’re keen to get after it – go for it!
  • Remember to BREATHE!
  • Get up when you’re done with one side and move around – you’ll likely notice a significant difference left to right!

 

If you liked this post please “like” and share it!

Subscribe on YouTube for new episodes every Monday.

For personalized help with head to toe pain issues, click here to schedule a private Skype consultation with Elisha Celeste. SIGN UP for exclusive email updates and get $15 off your first session.

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