*Do it yourself! Every Friday we do a roundup of great posts, videos, or other resources around a theme that help people to turn their bodies from cranky to happy.*
I was fortunate enough to spend last weekend in Ojai, California at the Yoga Tune Up® teachers summit where, naturally, we're prone to doing things like taking breaks for skin rolling. This made me realize that this handy, tool-free form of myofascial release had yet to be featured on DIY Fridays!
So here you have it folks. This is a simple way to manipulate your own tissue in a way that gets the glide back in your fascia. If you're wondering why you would want such a thing- it promotes ease of movement, decreases or resolves pain, improves balance and proprioception (your sense of knowing where you are in space, which determines if you are a graceful or clumsy mover), and decreases risk of injuries, not to mention improves the appearance of "skin stick", which is that youthful elastic quality that makes young people look young while old people get saggy. Yes, you can, to a certain degree, keep the spring and fight the sag by keeping your fascia healthy.
While what you are doing is directly lubricating the superficial fascial layer, because all these layers are tethered into one another, you are actually having an effect into the deep fascia as well. So if you have a problem area, like a shoulder impingement for example, you will benefit from doing skin rolling around that joint and upstream and downstream of it.
Clearly there are certain places that will be easier for you to do skin rolling on yourself. I like it on the arms and shoulders and legs. If you want skin rolling on your back or other hard to reach areas, buddy up and show this video to your partner or friend.
A couple of key points: fascia is very slow to release, so please move like molasses so as to avoid making someone feel like they're being skinned alive. We do not want this. That brings me to my second point, the tighter, more adhered and more dehydrated the fascia, the more painful this will be. Slow, slow, slow is the only way, and for some people it may be downright intolerable. In which case they should find their way to a good manual therapist rather than just avoiding or ignoring it. Downhill trends go, well, downhill unless reversed. Lastly, try to contact yourself or your skin rolling buddy with as much surface area as possible. Touching with just the tips of your fingers is more painful and less pleasurable than touching with your whole finger pad. Oh, and no oils or lotions, or you won't be able to affect the fascia.
Now watch the video and go for it!
photo by Charles Fred