Dear Community,

I can remember the days of being a dance teacher, performer, and choreographer. Long, grueling hours of rehearsals and performances. The years of repetitive movement definitely took a toll on my legs and for many of those years I wasn’t taking the best care of my body. If I could go back and do it again, I would have been using the myofascial release techniques I know today, to help hydrate and restore the tissues.

Today I have the tools and the dedication to care for my body in ways I didn’t back then. For this, I am grateful… and eager to share a self-myofascial release practice to help rehydrate some of the tissues in the legs. I hope you enjoy!

What you will need:

Two 2.5″ myofascial balls or two tennis balls.
One 3.5″ myofascial ball or a third tennis ball.

Step by step instructions:

1. Lie down on your right side and place the 2.5″ ball set vertically between the legs about midway between the knee and groin.

2. Place the 3.5″ ball (or a tennis ball) on the outer right thigh midway between the knee and groin. *Note: shifting the therapy balls up or down the inner and outer leg slightly is fine, you want to be in a position that is tolerable and where you are not grimacing due to discomfort.

3. Rest your head on a yoga block, pillow, or folded blanket.

4. Stay in this position for a minute or two.

5. Then, slowly straighten and re-bend the bottom (right) leg 8-10 times. Breathing naturally throughout.

6. Repeat steps 1-5 on the other side.

Note: if at any point you feel pain (more than mild discomfort), stop and either reposition the myofascial balls or skip this practice all together. And always, feel welcome to reach out with any questions, I would love to hear from you.

Wishing you the best as you give your legs some tender loving care.

With Reverence,
Jahara Sara