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Yes heat helps to relax the tissues - best to use heat first and then do the exercises - damp heat is best as it is absorbed more quickly.

Start with once a day and you can do all the exercises together.

I wouldn't personally unless you want to inflict extra pain on yourself. A softer ball is much better.

You can as long as it feels comfortable - maybe place a small pillow under your lower back to prevent arching and help keep your back relaxed. If your leg is dangling also place a pillow or stool under your foot to support the weight of your leg.

You can get a ball from us - paincareclinic.co.uk/products/

Any relaxation breathing will also help - I'm not an expert on prana breathing but can advise on fascial breathing - ruclips.net/video/kB8e1uK50LI/видео.html

Myofascial Release is a hands-on therapy - it can help with endometriosis symptoms.

Lots of women find their pelvic pain gets worse around ovulation. Maybe try these exercises as they may help to reduce some of your symptoms especially around this time. Also try this towel stretch as it not only relaxes your pelvic area, it also helps to relax your nervous system and reduce feelings of panic - ruclips.net/video/OU-K6vrHdAE/видео.html

@@paincareclinic3838 wow. Thank you so much.

It is! This is some general information about fascial stretching. For individual stretches and how to do them have a look at our other videos, for example the 10 minute Fascial Fix series for specific conditions.

Trigger point therapy varies widely depending on who is doing it - sports therapist, massage therapist or myofascial therapist. Trigger points are formed from stuck areas of soft tissue including muscles and fascia. Myofascial release works to release the fascia and in doing so helps to release trigger points. A myofascial approach to trigger points is tolerated better as the releases are held for longer until the fascia starts to release. You can also use a myofascial approach to self treat stuck fascia and trigger points.

@@paincareclinic3838 thank you so much

This is a great explanation thanks​@@paincareclinic3838

Hi it's a myofascial release ball 10cm - here's a link to our shop - paincareclinic.co.uk/products/

@@paincareclinic3838 Unfortunately you don't ship to Canada. Will a yoga ball work the same?

@@pcardu33 If it's about 10cm and inflatable then yes

Yes our approach is based on John Barnes but also includes other myofascial modalities.

I'm not sure why you would want to tighten the myofascia as tight fascia is often the cause of chronic pain conditions. These exercises are designed to release restrictions in your myofascia.

​@@paincareclinic3838because after 2 tummy tucks my upper abs still stick out. Had many test and Dr's trying to figure it out. Finally they found a Dr. who had a patient like me who lost a massive amount of weight and had the same problem after her tummy tuck. They found out that even though the tighting of the ab muscle stayed closed the fascia was stretched out causing the protruding upper abs. They think that's my problem.

thank you and glad to have been of help

Any of these will help - if you would like more exercises then we also have our All About Hips Class - paincareclinic.co.uk/product/living-pain-free-all-about-classes-hips/

@@paincareclinic3838 Thank you. Are Cysts cause of concern? By doing exercises will the cysts go?

@@AvadhutNigudkar sorry, that's not really a question I can answer.

Vagus nerve re-activation is a big part of reducing fibromyalgia symptoms. But for most people there are many stressors that contribute to the condition. It's less about faster results and more about slowing down! Doing the exercises once or twice a day maximum should help as will a general review of lifestyle and stress causing factors. Hope this helps.

This is usually a fat pad that develops over your lowest neck vertebra C7. I'd suggest seeking out a myofascial release therapist who should be able to at least loosen the tissue in the area if not reduce the size of the hump.

Thank you so much!

Yes the exercises in the All About CPPS Class are useful for prolonged sitting. this exercise is for your hip flexors which will be tight from sitting and will indirectly also help to release your TFL/ITB.

@@paincareclinic3838 Is there a video on direct TFL/Groin area release? Or are the Hip flexor stretches enough for the TFL/Groin area? Thank you.

@@AvadhutNigudkar The TFL and ITB are on the outside of the hip not the groin area. You can try our Fascial Fix for Hip Pain which includes a good stretch for the TFL/ITB.

Yes you can use a rolled up towel for the vagus nerve release. And yes you can use a myofascial ball on your abdomen - just be mindful as you do this. For example, not advisable directly after eating and if you feel a strong pulse around the midline move the ball off this as this is an artery. Otherwise it can be helpful to help release abdominal tension.

@@paincareclinic3838 Thank you. If one has tight fascia on the abdomen and solar plexus region, and if the breathing is not optimum, how much time a day should he do this MFR? How many weeks will it take to see the improvement in breathing and forming a Gut-Brain connection? Thank you.

@@AvadhutNigudkar generally about 20 minutes of stretches and exercises per day should be beneficial but ensure you do a variety, ie not just working on the abdomen for 20 minutes. Breath exercises would also be helpful - something like a relaxation breathing app for example. It's hard to say how long it will take for you to notice an improvement but a regular self practice is better than none and any myofascial release exercises help to engage the vagus nerve therefore stimulating the gut-brain connection.

It tends to indicate that the pain in your stomach is coming from elsewhere, in particular the tissues that support your body when you are upright - so this could be your back, your buttocks or your hips, for example. It may be worth seeing a myofascial therapist for help.

I consistently have pain in a specific area in my lower back, but two neurologists said I’m fine based on my lumbar MRI… it’s crazy. I do have consistent weakness in my hips and buttocks as well. I’ll definitely look into that - Thank you .

It depends what underlying issues you may have - for example, abdominal scar tissue can feel tender as it releases. Very painful suggests that you maybe need to do the exercises more gently or maybe just one at a time. For example, using a ball on your abdomen is the most intense, followed by the front of hips stretch. The spine twist and balls under the neck less so. However if you continue to feel that things are very painful after any of the exercises then maybe they are not appropriate for you at the moment.

Hi there if you email info@paincareclinic.co.uk we may be able to help regards the balls.

The myofascial balls are the best to use, but you can always improvise with tennis balls or similar...

These are 10cm inflatable myofascial balls - you can buy them from our website paincareclinic.co.uk/products/

You can buy the kits from our website paincareclinic.co.uk/product/living-pain-free-myofascial-release-mfr-kit/

Thank you for the feedback. Agree the sound quality may not be the best but it is audible (maybe turn up the volume?). We're working on a version with subtitles currently.

Like all body tissues fascia constantly renews through the production of new cells. It is attached to other tissues to create a bodywide network. Sometimes, usually in response to injury or surgery, the body can create excess collagen which is a protein fibre found in all body tissues that provides strength. This creates scar tissue which can cause fascia to become dehydrated and sticky - and this can stick or attach to other body structures such as organs to create an adhesion which is an abnormal attachment. Adhesions are often the cause of chronic pain.

Sorry about that - you can get more information about appointments on our website paincareclinic.co.uk or better to email us info@paincareclinic.co.uk. We have clinics in Leeds, Brighton and Eastbourne but we also have a UKwide network of therapists who have trained with us.

Hi Clare a lot of people are given a bit of an unclear diagnosis when they have chronic pain. I would think your mum could benefit from myofascial release as it is gentle and works with the client to help release restrictions that may be contributing to their pain.

@@paincareclinic3838 this is my hope. Where are you based? I don’t know where to start in regards to finding a practitioner. I’m guessing you won’t be local. We are in Derbyshire

@@clarewalters5189 I am based in Leeds but I know of a really good therapist who has done a lot of training with me and she is in Clay Cross - here's a link to her entry in our directory paincareclinic.co.uk/directory/?_county=central

@@paincareclinic3838thank you , great to have a recommendation 😊

it's about 10cm in diameter

@@paincareclinic3838 I see you sell them so will be ordering some. I have been doing the side, lower back and breathing exercises. How many times a day should I do them and how long will it take for this dreadful pain of more than 2 months start to abate without painkillers?

thank you - I'm glad my explanation and the exercises are helping!