Absolute Best Chest and Front Deltoid Fascia Release (myofascial release)
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- Опубликовано: 30 сен 2024
- // WHERE TO FOLLOW ME //
Website: elishaceleste....
Substack: humanfreedompr...
Learn Kinetix with me: kinetix.academy/
// 2023 CHANNEL UPDATE //
I’ve moved on from Mobility Mastery (self fascia release) in order to focus on teaching Kinetix, my method of root cause discovery for pain and dis-ease that involves partner fascia release as a “diagnostics” (and regeneration) tool. Kinetix is a complete scientific methodology that I teach to friends, partners and professionals alike inside The Kinetix Academy.
My other primary focus will be the launch and growth of a new podcast and Substack community called The Human Freedom Project.
// NEW CONTENT ON RUclips //
Sometime in 2023 I will return to RUclips with HFP podcast episodes and content created to help you know and understand yourself as a whole organism made of body, soul and spirit. This content will feature the Kinetix methodology, pain science, fascia secrets I’ve learned from 15+ years in private practice, neuroscience and evolving beyond the brain, trauma and the body, and more! I’m excited to go on this new adventure with you.
********** // VIDEO DESCRIPTION // *********
My FAVORITE roller for self myofascial release (this is the roller I used in this video) 👉 omroller.com/?...
Below are my current top 3 choices (Amazon links) for sand or gel filled medicine balls to use for fascia release. Please note that Amazon changes all the time. I try to stay updated, but feel free to let me know if any of these links no longer work.
MEDICINE BALL RECOMMENDATIONS:
► amzn.to/3lit2wb
► amzn.to/2VgR0x0
► amzn.to/3j9eZ9z
Biceps fascia release technique mentioned in this video:
• Fascia Release For: Wr...
Lat (latissimus dorsi) fascia release technique mentioned in this video:
bit.ly/2V745sI
If you are experiencing any of the following, this technique can help:
★ Neck pain
★ TMJD or jaw pain
★ Tension headaches
★ Text neck
★ Forward rotated shoulders
★ Shoulder pain
★ Shoulder instability
★ Inhibited lat muscles
★ Chest tightness
★ and more!
This is a game-changer for your upper body! Release your pec major and pec minor along with your front deltoid fascia.
Fascia in these muscles can get stuck to each other AND stuck to nearby bones, like the clavicle, coracoid process, acromium and head of the humerus.
In plain English this just means that the fascia in these muscles can get dehydrated (which means sticky fascia), and then adhere to the bones that make up your shoulder joint. This means your shoulders are not going to move fluidly, your shoulder mobility will decrease and you may end up in pain.
You might feel stiff and achy here, or you might get pain in nearby muscles, nerves or joints because your body isn’t getting enough blood flow and can’t move with the elasticity needed for proper functionality.
This technique is in constant rotation for me because I sit at a desk a lot. If you sit a lot and/or look down at your phone all day - you have to try this!
FOR BEST RESULTS:
✅ Find the dense, sore, tender areas or anything that feels like a “knot” or adhesion
✅ Compress the fascia between your bones and the ball and use your movements to SHEAR the dense or knotted up fascia apart.
✅ Move SLOWLY. Fast movement hides sensation and dysfunction, while slow movement reveals them.
✅ Breathe :)
✅ Try different ball placements, hand movements and get to know YOUR body, which is different than my body.
✅ Make this your own!
❌ DON’T push in or try to “smash” your fascia (you might get really sore or bruised)
❌ DON’T move too quickly
❌ DON’T just do a self-massage (roll the ball around or roll your body on the ball) - try to compress your fascia and “release” it by gently shearing the tissue fibers between the ball and your bone.
Let me know how you feel after trying this in the comments below!
Disclaimer: some links shared on this channel are affiliate links, which means I get a small commission (at no extra cost to you) when you buy through my link. This helps me continue making free videos. Thanks for your support!
Keywords: fascia, fascia release, myofascial release, self fascia release, self myofascial release, tight chest, chest stretch, pec stretch, pec major stretch, pec minor stretch, front deltoid release, front deltoid stretch, neck pain, jaw pain, TMJD, tension headaches, forward rotated shoulders, shoulder instability, shoulder stretch, shoulder mobility, shoulder pain, inhibited lats, foam rolling, chest stretches, self massage, physical therapy
Did you try this technique? Share your results below and inspire someone else to do this today! 😊 ALSO: links to medicine balls that are similar to the one I use (which is no longer available) are in the description box.
OMG!!! ALL of my right severe neck and shoulder pain is gone!!! Just from doing the order you said. Forearm, then upper arm, then deltoid and front!!!! I didn’t even touch my shoulder or neck…. This is so amazing!!!! Thank you sincerely so much for all you share and the healing you bring to this planet 🥳🥳🥳🥳🥳💗💗💗💗💗💗
As always this wonderful woman shares very effective and safe techniques for myofascial release, this one especially effective with its links to emotional energy and the heart! ❤️ Thank you for this!
Alan - thank you for this, your words make my heart happy 🥰🍀
Great videos. Have you checked out the spikey balls that Dr. Joe (Chiropractor) Orca Med Health uses?
Both of you have been so helpful ☺. Thank you.
Ah perfect, I finally got out that really stubborn one in my front deltoid 🙏 Pec major sends thank yous as well, that one's been impossible 'cause it's been just too painful. I decided to give quad hip flexors another go after I was done with the upper body stuff, that's been another body part with the power to make a girl scream... Now the front of my hip's a happy camper as well, didn't even flinch and I got that 💩 out too, bless your precious heart 😊
Hahaha, thanks for the laugh! And I'm so glad this helped BOTH areas so well 🥳🙌
Powerful routine! WOW! Question: Do you have clients that belch during the release work? I feel sometimes that gas is trapped in pain areas around my shoulders and neck, and that specific pressure causes me to belch.
When you say inhibit the last you mean they won’t work? That’s been my problems for years. I do heavy weighted pull ups but had to stop since my right side got very muscular and developed and my left side would not be affected. Gonna give this is a try since I definitely feel tightness in both my pec major and anterior deltoid.
WOW.
Of the exercises I've done since finding your work 2 weeks ago, this one has had the biggest immediate effect.
What you've created is almost unbelievable.Thank you.
I didn't have the right kind of ball, but used the doorway and my trusty lacrosse ball (maybe a technique from an older video?). Felt great! Thank you!
Love the adaptation! I'll be releasing a tennis ball (lacrosse ball would work) middle deltoid technique soon using the wall. So many options available. I especially love hearing about people like you jumping in and making it work for you with the tools you have today! 🙌💛
What kind of warm up we need to do before these stretches and do we need to do any relaxing stretches after these exercises?
I am having to start over atm since I have been ill and in bed. But I have been doing this so long I pretty much have a game plan of what to do. This one looks super helpful, as the lacrosse ball on the wall seemed to hurt too much and was staying on the surface. Btw sometimes one can find a practice or children's softball that has some give to it. Or one could try a layer of foam tape and vetwrap a softball. Until they can get their medicine ball.
I injured my rotator cuff in high school, this looks perfect for me!
Yay, let me know how you feel after!
@@ElishaCeleste I finally tried it today. It felt awkward, so perfect 👌 I’m still exploring, but one thing I really enjoyed was resting the wrist of extended arm, palm up on the roller. I have a longer roller so I could experiment with distance from my hip and wrist rotations. Resting the wrist relaxed some working muscles and allowed for some different feelings while exploring in the shoulder.
I gave this a try: I had a rotten day yesterday and cried a lot, which often (almost always) means that I get a lot of tension in the muscles on the front of the neck mostly to my left (SCM or scalenes or both?) and when it's really bad in my jaw. I modified your technique a bit towards the end out of instinct: I moved my left arm under my torso and to the right as if I was reaching for something on the floor, which allowed me to get at the back of the deltoid as well and a fair bit of my body weight was on it due to the position. I can definitely feel less tension in the neck from just a few minutes of doing what you recommend here and the arm feels generally as though there was a bit of warmth there - which is something I feel with all your techniques. :)
Thanks!
I love this! I am always happy to hear about adaptations to what I demo here. I'm constantly maneuvering my body into strange positions just to see how it feels and what my body needs (which will be different from your body). Sorry to hear you had a rotten day. And - that's all part of being human, so I appreciate you sharing that very real part and how you're caring for yourself in the aftermath. Crying can be liberating, but it can also come with a lot of body tension. Sending you lots of love 💛
@@ElishaCeleste Thanks! I felt that you make a very safe place here and in the course and the more I age the more I think it's useful to share that stuff. :) Otherwise we all convince each other we have no problems/we are the only ones with rotten days! After a few hours of doing this the pain in the neck is completely gone, do I'd recommend it to anyone! I kept it at 45 seconds tops in a few spots so it took little effort.
@@Renmiou Yay, so glad this helped eliminate the neck pain 🧡
@ElishaCeleste I'm one of those crazy wild young men that takes my shirt off when I workout.
❤
OMG this is life changing. I've never released my deltoids, and I can feel 40+ years worth of stiffness. Thank you so much for this.
What helps a lot too is to put a yoga block under your head for neck support when laying down
Excited to try this. Thanks again Elisha
Elisha what’re your thoughts on Rolfing? Did you ever try it? If so, how’d it go?
PS check your emails! i really wanna get involved with this!
Ben! I got your email 😊 Responding is on my to do list for this week.
I have tried Rolfing. I got really sore and was in pain after, but I think it had more to do with the fact that the person working on me was not tuning in to me and my nervous system. But it did kind of ruin me on Rolfing. I tried one other Rolfer, a guy, and while it was a better experience I still got sore and did not feel better after.
Every modality that works well for me gives me instant results where I feel a lot better (even if I'm not in pain, I want to feel lighter, more buoyant or relaxed), with no bad "side effects."
The reason I love Kinetix and the self help versions of fascia release I teach is that it's active and requires brain body communication at the nervous system level. Rolfing is pretty passive - the practitioner pushes into the tissues and tries to change them with pressure and dragging of the knuckles or an elbow...it's excruciating and you're just lying there not moving. 🤷🏻♀️ But some people love Rolfing and hate what I do. We all have to find what works for us!
Thank you! I will try today and sending your video to my mom now. She's had shoulder problems and I trust you 100%
You're welcome! Hope your mom feels better. Releasing the biceps is also important for shoulders 😊
Worked for me
I will be using this technique as usual, another great video. Can several releases be done one after another? I have TMJ, neck and shoulder pain and I have watched several and would like to do two or three in a row, wondering if this is OK to do.
YES, several in a row is great! It's all about how much your nervous system can handle in a session. If you feel wiped out/dissociated/sore, then those are signs to stop. If you feel good, light, more energized - those are signs your body is loving what you're doing.
@@ElishaCeleste Thank you Elisha. You are truly one of a kind.
This one is a total game changer!!
Right?! I've been using this one a lot lately! Glad you like it!
Thanks, Elisha!
😍😘😘
You're welcome! 🥰
Feel amazing, thanks.