While many of us are required to stay home during this time, it’s important to check in with ourselves and ensure we stay connected and grounded. FIX Massage therapist, Cécile Dumont has put together some self-care exercises, specifically focusing on the fascia and breathing and recommends creating a daily routine for yourself, which could include gentle movement, meditation, breathing exercises, an indoor workout or even a yoga session.
SELF-CARE WITH A BALL THROUGH MYOFASCIAL RELEASE
Use a firm but fairly soft ball (tennis ball or softer, something with a bit of give), choose a tight muscle in your body and rest it on the ball (fixed point) for 5 min at least as that is the time it takes to progressively “melt” the fascia back to a more fluid state.
No need to move or add any extra pressure. Just use gravity and your natural weight.
I sometimes compare it to restorative yoga as it should be both mindful, relaxing and efficient – you want to focus on the area you’re releasing and let it gently and progressively soften into the ball. Send a soft focus into the area and use your breathing to ease into it. And if you start unwinding, go with the flow and enjoy.
—
GROUNDING STERNAL FASCIAL STRETCH
You can practice this stretch sitting or standing. Because we’re working with fascia, it is important to take your time, connect and listen. I’d recommend doing it with your eyes closed.
Place your hand skin on skin (not through clothes) in the middle of your chest-at the top of your sternum-where your collar bones meet. Tune in with your breath and progressively allow yourself to slow down and sink in deeper.
Then, check in with yourself gently and softly without changing anything – what is my posture like? Am I noticing tension anywhere? Am I holding where it needs not be?
Now imagine a helium balloon gently and slowly lifting your whole upper body from the top of your head or visualise each of your vertebrae gently rolling to stack on top of each other. This should happen without any muscles tensing up.
Finally, take a couple of deep breaths and make sure you’re dropping your shoulders while keeping your neck soft and long.
While you have been gently correcting your posture, the hand on your sternum has progressively sunk through the superficial layers of skin and is now connected to/engaging your fascial network. You are ready to start stretching the muscles in your chest, neck and shoulders.
Start gently moving your neck where it wants to go and when you find an “interesting” spot, somewhere where it wants to pause and gently stretch, stay there until you feel the tissues relax and follow them where they want to go next.
This should feel grounding and relaxing as well as provide an efficient stretch – follow your instincts, tissues and sensations. And if other parts of your body want to move too, go with the flow and follow where it takes you.
I’d recommend doing this for a good 3-5 minutes (minimum – feel free to play longer).
—
GROUNDING BREATHING EXERCISE
This could be practiced for a couple of minutes up to however long you might need. It is also lovely to do before sleeping.
Sitting, standing or lying down, close your eyes and place one hand on your chest/heart and one hand on your belly. Do a body scan and notice if you’re holding tension anywhere and see if you can gently soften and let it go.
Tune in to your breath and observe how it moves your hands for a few breaths. See if you can make it deeper and progressively slower by breathing in to a count of 4 and breathing out to a count of 4, then 5, then 6 for a few breaths.
Once this feels comfortable and you feel like you have arrived/connected, breathe in and visualise growing soft roots down from your body into the surface you’re sitting/standing/lying down on. As you breathe out, visualise light and energy rising up from these roots through your body and into your hands, warming up your chest/heart and belly.
Cécile Dumont
cecile@fixlondon.co.uk
Massage Therapist
Myofascial Release – Sports and Remedial – Holistic and Relaxation – Pregnancy and Post Natal