Craniosacral therapy helps to release fascial tensions with gentle techniques. There are some ways you can do this on your own.
But, what is fascia? Fascia is a type of connective tissue that surrounds and supports muscles, bones, organs, and other structures in the body. When these coverings are tense, twisted, or pulled, it can cause pain and negatively affect the surrounding structures.
Fascia can become tense or restricted due to various factors such as stress, injuries, poor posture, repetitive movements. Foam Rolling, Stretching, and breathwork are my favorite at-home exercises for fascial release. These at home practices can help continue any release or balancing attained during a craniosacral appointment.
Foam rolling is an excellent way to lenghten fascia and release trigger points to relieve pain and increase flexibility. Once you get used to the exercises, with 15 minutes of rolling you can do a lot of good for your body.
It may take some time to get used the feeling of rolling though, it does sometimes give you that "good pain" kind of discomfort. I suggest starting with a simple roller. The best roller is the roller you will use and afford.
To do foam rolling, lie on the foam roller and use your body weight to apply gentle pressure while rolling over the targeted area. You can target areas such as the back, thighs, calves, and glutes to help release fascial tension and promote muscle relaxation.
Stretching can help release fascial tension by elongating muscles and improving their flexibility. Incorporate gentle stretching exercises into your routine, focusing on areas that feel tight or restricted. I like to include a lot of side bends and shoulder rolls throughout the day. These can be integrated into your daily routines, like shoulder rolls while doing the dishes. Or calf stretches after each bathroom break. When you add in easy, light stretches throughout the day it can help increase energy levels, it gives you a little more get up and go energy.
Did you know it is common to hold your breath when opening or sending an email?
Incorporating some conscious breathing while working at the computer can be a great help with concentration and stress. Diaphragmatic breathing techniques can help relax the body, release tension, and promote fascial relaxation. Sit comfortably, inhale deeply through your nose, and then exhale slowly through your mouth while consciously relaxing your muscles. Repeat this cycle for several minutes, focusing on your breath and allowing your body to relax.
Remember to always listen to your body and avoid any exercises or techniques that cause pain or discomfort. If you have any health concerns or chronic pain related to fascial tension, it's best to consult with a qualified healthcare professional or a licensed bodywork therapist for personalized recommendations and guidance.
Often our habitual holding patterns and stress are so ingrained into our bodies, it is necessary to first receive craniosacral therapy in order to get the most out of these self care exercies. If doing these exercies just isn't enough to help relax those physical tensions, it could be a sign you are ready for a craniosacral appointment.
What is self-care?
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Twin Cities CranioSacral
Janet Crow MS, CMT, CST-T
557 West 7th Street
Saint Paul, MN 55102