Fascia Release For Obliques, Ribs, Diaphragm, Lats, Serratus Anterior, Subscap, Teres Major + Minor
HTML-код
- Опубликовано: 8 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 // *********
Link to medicine ball: amzn.to/3ryt960
This is a fascia release follow-along sequence for your side body - starting at your abdominal cavity and oblique muscles, up to the diaphragm and ribs, lattisimus dorsi (lats), serratus anterior (the “boxing” muscle), teres major and minor and into the armpit cavity (if you decide to add this).
You’ll be targeting all the fascia in the side of your abdominal cavity leading towards your lower back and quadratus lumborum (QL) muscle, something not normally addressed with doing other gut release techniques. You’ll also contact your spleen if you decide to add the diaphragm/ribs when you’re on your left side, and your liver when you’re on the right.
Moving up, you’ll be targeting the edge of your lat muscle - a really strong back muscle - where it meets the ribs and all the way up to where it attaches in the armpit. When fascially restricted, the lats can cause pain when lifting your arm or raising it above your head, and possibly inhibit other shoulder muscles leading to pulls, pinching and general shoulder instability.
The serratus anterior is an important part of the thoracic rib area, and when restricted can cause middle back pain or pain between the shoulder blades, along with shoulder joint pain during some ranges of motion.
If you decide to go all the way with this sequence into your armpit area - please be mindful of nerves. But this is a RICH and dense area of fascia, and can certainly be restricted. So just go slow and explore. You’ll be targeting your teres major and minor (rotator cuff muscles), along with the subscapularis muscle which sits under your shoulder blade.
The armpit itself contains a lot of lymph, and this area is the drainage point for the arms and breasts.
Make this sequence your own! Use it to get to know your body, explore what’s here, breathe, feel, listen...and learn. The more you learn about your own body, the better you’ll be able to take care of it without needing direction from anyone. Not even me ;) And that’s my real goal.
Consider using this sequence for improved digestion and improved organ function, better breathing, rib mobility, middle back pain or pain between your shoulders and pain when lifting your arms up or overhead.
Please share your thoughts and experiences using this in the comments section below!
I love hearing from you.
Elisha
![Megan Thee Stallion - Neva Play (feat. RM) [Official Video]](http://i.ytimg.com/vi/TpYTyAaTRts/mqdefault.jpg)
I needed this so bad! You are the best self healing of the physical body I have ever found on RUclips! Every single video liberates my body from pain I’ve held and carried for decades! You are helping so many people live a life free of pain. I cannot thank you enough! I wish you so much abundance, love, joy and well being! Sending sooo much love to everybody who is showing up to heal their bodies!!! You’re at the right place!
Thanks for doing these. I have been working with wjrh balls and breathing and weight from body, adding a little weight hekps ne release.... my biggest tip is to listen to your body and talk to it with affirmations when painful nenories surface. Talking to inner child if you don't have emotional support while working throughly with facial trauma and pain body. Gallbladder work after, is encouraged, bladder, lung, goveening vessel, hips, jaw, and psoas and conception meridian in the week to follow.... resting in yoga nidras or yin yoga postures like fish pose or child pose before baos or bed.
I love any of the suggestions you show for shoulder, thank you! That subscap area is so important.
Jill - totally, that subs cap area is SO overlooked and HARD to get into. This actually worked really well for me. Hope your body loves it too!
Agree-so important! This is literally the tightest area of my body. This was motivational for me to see. Doing this one helps my left arm rotate better swimming.
I love what you do and how you encourage experimentation! I'm totally into this type of movement practice, rolling on a foam roller right now and listening 😊
Perfect timing for me and my son for this video. You're the best 👌 Anyone with fibromyalgia.....this really works! Much love hon! From Ontario, Canada
Hi, I hope you see this. Could you explain why it works for fibromyalgia? I do have fibromyalgia, but I do not understand the connection. Thank you ❤
Love all of your content - I am on a mission to view ALL of your videos on the channel. So much knowledge! Next step would be signing up to one of your programmes as I believe that they would truly help heal and balance out my body. Thank you for this invaluable information, Elisha!
Hi Tatjana - so glad you like my videos! There's definitely a ton of content here. What brings you here and what are your goals? (For example: solving pain, feeling better in your body generally, healing trauma, etc). I like knowing what people are here for, so I can create content and courses that will help you with your goals. Just FYI, I will actually be opening a new course later this month that I'm really excited about. So stay tuned 😊
@@ElishaCeleste Great news about the course!
I guess I am looking for a somewhat complex solution. I do suffer with panic attacks and anxiety, which I strongly feel is related to a diaphragmatic and lateral tightness. I also have a hiatus hernia (related?). Furthermore my psoas is very tight.
I assume a lot of it is related to the office lifestyle (lots of sitting not enough movement). But the anxiety and IBS in between just makes everything seem unbearable, so I'm trying to peel this layer by layer and I think your approach could just be the one!
I swear we’re sisters! Lol. I love your encouragement of exploring your own body and finding what works for you! Thanks for the direction and knowledge you give so freely! ❤️
Oh YESSSS, I am all about encoring you to explore and find what works for you!
Can't wait to get a ball so I can try this. Love your channel. You are a great teacher 🙌👍
Hi Anita, thank you! Can't wait to hear how you feel after trying this. The ball recommendation is in the description.
Oh yeah, thank you!
You're welcome!
This is fabulous. Thank you!
Hi Amy! You're welcome, glad you like this one 😊
I also like to put a bigger ball between my head and shoulder but not fully inflated . Just to fill up the gap between neck and shoulder and kind of feeling the dynamic connection with arm, neck and the area we are working on .. all linked together with the breath .. fantastic 😊 ..thanks !!
That sounds great! Thanks for sharing 😊
@@ElishaCeleste thank You , by watching you now I realized I always avoid the belly area even by simple touch and years ago by accident I sinked a ball just in the plexus area during an updog yoga ..it was like I was back home ..I red the book Awaking the tiger by Levine and I did some SE but to me working on fascia makes more sense..cheers from Italy
Thanks Elisha great video.. my obliques and fascia around top of right ilium are tight .. 👍
You're welcome Lily, and this will be GREAT for that area.
Also the upper part and toward the back side was the part that was a little hard to get to with other methods, but I think that was one of the prereq. for using the lacrosse ball against the doorway (she had an upright pole in these videos) to work on pec minor and deltoids, if I am remembering right (sounds like I might need to rewatch them lol.) I hope we can revisit traps as well if Elisha has a new favorite way to work with those.
The traps have plagued me for years. There are a few great ways to get into the tissue AROUND the upper traps, and the lower traps are easier. But those upper traps are hard to access with self help. Darnit! I need them too.
MUCHAS GRACIAS
De nada!
We miss you Elisha!!
Came back to this bc needed it bad. Am noticing i get real gunky in this area (subscap) when i have important social meeting that day etc. I also suffer from my QL/oblique
Do you have any suggestions of what I could use instead of a ball? I don’t have a ball this size or the means to acquire one at the moment, given what you said about not using a hard ball, would a foam roller be too hard/unsafe to use ? Thank you in advance, I appreciate it.
Hi, I’m doing your exercises and getting better, thank you. Do you have something specific for frozen shoulder 😢?
How could I modify the positioning during pregnancy?
5:17 your amazing ❤
I love your videos and your understanding of fascia. I’m a bit confused on what to combine with fascia release as I have severe fascia tightness in my intercostals. Fascia release helps it, but then it tightens by the next day. Should I also be incorporating dynamic stretching, intercostal muscle strengthening? What should I pair with my fascia release? Thanks!
Me too! Have any stretches helped you?
@@stephaniegutierrez6222 nope, we gotta try and strengthen those muscles I think with breathing exercises and side planks. Try and let me know if you get improvement!
@@captainspaulding8868
Ok. My physical therapist did some very intense stretching on my intercostals and then did like a fascial release roll on my stomach and I was very sore that day and the next morning but it helped open up my ribs and by the fourth day I was not sore but a little better. The other physical therapist did a very intense stretch on my SCM and scalens and I felt improvement the next few days. I just don’t know how to stretch my rib muscles like my physical therapist said maybe next time I’ll have to watch her better try to figure it out.
@@stephaniegutierrez6222 yeah stretching is good and massage, but if you find it’s not helping and your getting spasms, gotta do strengthening as welll and retrain those muscles
My lower right ribs (in the back) feel stuck. Can't seem to un-glue them. I'll try this. Thoracic rotation exercises helped some but can't reach those lower ribs.
where do you get the ball for this?
How often should we do this?
I stopped for that reason, apop on my r ribs I didn't didn't push it, t by the title is what I need, but, what other ideas , do you hav
My spine stiff right now.
I am hoping this helps because my entire rib cage feels stuck. After a car accident my back no longer likes to adjust.
Any other advice would be awesome thankx...
Hey Kelly, this is definitely a great place to look for opening the ribs. But I'd definitely look at your chest and neck, especially your anterior neck. During rapid onset events like car accidents, the body will recruit fascia (which can contract independent of muscle) to contract really powerfully to protect your spinal cord and central nervous system. For the cervical spine, it will generally recruit the anterior neck fascia, because when that fascia is locked tight, you won't be as likely to snap your neck. And the neck area impacts the ribs by either granting or blocking rib elevation when breathing.
What ball is that please? Thank you!!
a sand filled 4 lb medicine ball
We updated the video description with a link to a ball that isn't the exact one I'm using in this video (it no longer exists), but is very close to it.