Myofascial Release and Yoga: The What, the How, and the Why
Design | Isabella Miles
Words :: David Gorvett // Edit :: Lucy Lawes
We are a single, interconnected whole: what happens in one part of the body can have far-reaching effects in distant and seemingly unrelated areas. For example, releasing tension in a particular point in the calf may have the knock-on effect of easing stiffness or pain in the low back, or the stimulation of certain trigger points in the chest or shoulder can refer all the way down the arm, easing symptoms as far away as the fingers.*
Understanding how these anatomical chains work can often help provide another avenue to finding relief from chronic pain or injury, where more localised approaches may not have found success, or where treating just the area showing symptoms is like looking at the tip of an iceberg.
So what is Myofascial Release, how does it work, and how can it bring relief, spaciousness, connection, and all those juicy things we relish in our experience of body?
To understand what Myofascial Release (MFR) is, it's probably best to begin with the word 'myofascia'. 'Myo' is a prefix denoting anything with a relationship to muscle, and while some research scientists still quibble over the precise definition of 'fascia', it's may be least divisive if we opt for simplicity, and call it 'a continuous system of connective tissue within the body'. So 'myofascia' refers to the entire system of connective tissue which weaves in and out, through and around our muscles, surrounding our organs, joints and bones. It is a 3D matrix of hydrated tissue, comprised of cells, fibres (mainly collagen and elastin) and 'ground substance', that provides structure to the entire body, and is thought to have its own communication system, operating independently of the Central Nervous System.
And what's this 'ground substance'? It is a gel-like fluid surrounding the fibres and cells, which hydrates the tissue, and gives the entire system its tension and integrity. In other words, it contributes significantly to our body's ability to stay upright, rather than collapsing into a pile of bones and bits on the floor! In-vitro studies of fascia have shown that after it has been 'stressed' (stretched or manipulated, as is the aim in MFR or in Yin Yoga), which dehydrates the tissue, the ground substance rehydrates, even drawing in more fluid than it held previously.
Our bodies are intelligent, adaptive entities, and they will modify according to the demands we place on them - a 'use it or lose it' approach.
Consistent, regular working of fascial tissues can help, over time, to build a healthier system overall, removing adhesions (known as 'cross-links') between collagen layers that could eventually restrict our movement, and helping to restore strength and hydration to the tissue. Through a variety of MFR techniques, and using an array of props to make sure the technique is suited to our body, we aim to work gently into common areas of tension, and restore function to the tissue.
As with many things in life, consistency is key.
While we will often notice some immediate benefits after practicing MFR (e.g. improved range of motion, perhaps an easing of discomfort, or maybe even increased performance)**, research suggests that long-term changes to the fascia occur over several months. This doesn’t mean that you must practice an hour a day, every day, but if you find a technique during class that works well for your body, it may be worth revisiting it even for just a minute or two at various points throughout the weeks that follow.
These techniques are best performed in a quiet, relaxing space, without distraction - some of the release we feel when working with the body may well stem from the general relaxation response a mindful practice brings about. With this in mind, it’s important to avoid slipping into the outdated ‘no pain, no gain’ mindset - while there may be some mild discomfort when we’re first working with tight, neglected areas, we want to actively avoid sharp pain, or anything that prevents us from breathing smoothly and calmly. Sometimes just shifting an inch or two up/down/side to side can help us still work with our target area, without holding our breath!
Adopting a very literal, somatic translation of the yogic concept of svadhyaya (‘study of the Self’) as an intention for our practice can be a helpful reminder to not go too hard. Practice can become a way of getting to know ourselves from the inside out, to pay close attention to what is going on within the physical body, and remember that we are working with living cells - not something to destroy, but rather to nurture.
Interested in trying all of this out in community?
You’ll find a welcoming spot on the mat with us in-studio or via livestream, each Sunday afternoon for Yin R&R with Meditation.
Let’s journey together.
*The work of anatomists like Tom Myers in the early 1990s put paid to the idea of muscles working alone ('single-muscle theory'), and showed that the body has within it continuous chains of tissue - one dissection by Myers traces a continuous line of fascia from the muscles of the toes all the way to the tongue.
** You might try doing a short session on the legs with a foam roller (which hits larger areas of tissue than the more targeted massage balls) before you next head out for a run, and see how they feel during and after. Unlike the longer-held poses found in our Yin practice, MFR work can sometimes be beneficial before a more dynamic practice like running or other sports.
Further reading & resources:
On using MFR to improve athletic performance
On trigger point referral (this meta-analysis is particularly focused on upper-limb myofascial chains)