Frequently Asked Questions
Q: I don’t have much time to dedicate to stretching each day; can I still be successful?
A: Yes! A little each day is still helpful. You can practice many of the stretches while doing other activities such as reading, listening to a podcast, washing dishes, or watching television.
Q: I have limited mobility. Will I be able to complete this course?
A: If you can get on the floor, you can likely do most of the activities in this course. If you are unable to get on the floor, you can adapt many of them for the wall, a chair, or another firm surface. Clients of mine who are uncomfortable getting on the floor have purchased a treatment or massage table with adjustable legs for many activities. Depending on your mobility issues, you may require one-to-one coaching.
Q: I already practice yoga; how is this different?
A: This style of stretching is somewhat similar to the Yin style of yoga. However, myofascial self-stretching also uses an entirely different set of props and a separate set of principles to follow. You’ll find myofascial self-care stretching very complementary to your yoga practice.
Q: At my gym, I was taught to roll out my fascia with a foam roller or a Lacrosse ball. Is this the same?
A: No! You should not use hard tools aggressively on your body. This can do more harm than good. Rolling does not release fascia. Releasing fascia requires gentleness and time. I use gentle rolling in this course to explore the body to find tender areas that need to be released. I also recommend gentle rolling after a release to mobilize tissues. But, rolling alone will not release tension in your fascia.
Q: Do I need to do these for the rest of my life?
A: I recommend more frequent sessions at first, then slowly spread out your sessions until you find the correct dose for you. Life keeps putting tension into our bodies unless we change our lifestyle dramatically.
Q: How often do I need to do these releases?
I would recommend practicing your self-care routine as often as possible in the beginning. If you have more intensity upfront, you can slowly spread out your sessions as time goes on until you find your correct dose. Unless you dramatically change your lifestyle, you’ll never be completely free from some tension. Don’t think of myofascial self-care as a sentence but a treat for your body and genuine “me-time” to relax.
Q: How do I know which ones I should do?
A: Most of the stretches and releases will correspond with where you experience pain or tension. For example, if your neck is constantly sore, you could start with the 3 Phase Neck Stretch. However, don’t stop there! You will be surprised what working on the upper back and shoulders can do for the neck!
Q: Can I do it too much?
A: As long as you’re gentle, no! I encourage you to try working stretches or releases into your daily routine at home or even the workplace!
Q: Can my kids do this with me?
A: I recommend ages ten and up. There is no quality guiding research here, but younger kids are naturally more hydrated and flexible. If you notice posture issues, then they may benefit or if they are very inactive.
Q: I’m a health or wellness professional; can I use this course for continuing education credit?
A: This course offers eight (8) hours of didactic and experiential learning once all the exercises, readings, videos, and bonus classes are completed. This course has not been preapproved by an accrediting agency for continuing education but does meet the basic requirements for continuing education credit for most states for occupational, physical, and speech therapists. Many other professions may use this course for continuing education credit as well. It is suggested that you review your state, national, or other governing body requirements before submitting this course for credit.
Q: I work out three times a week; should I do these stretches before or after my workout?
A: It is not recommended you do a heavy workout after myofascial stretching, but it is OK to workout BEFORE you do this style of stretching . This style of stretching changes the length and shape of your connective tissue, which can influence your coordination and strength. However, I recommend gentle movement such as walking or doing light chores around the house to integrate the changes in your body.