Your classes in your own time.
15 minutes a day are more impactful than 1 hour a week to reshape our body and mind.
Ines’s YOGA STUDIO
Upper Trapezius MFR.
This Myofascial Release (MFR) practice targets the upper trapezius to relieve neck and shoulder tension. Using a pressure point in the massage pose combined with mindful arm movements, we gently unwind deep-seated tightness, improve circulation, and restore mobility through the upper body. Perfect for releasing stress, tech-neck, and restoring ease in posture and breath.
Neck MFR.
This myofascial release practice targets the base of the neck using massage balls to ease tension in the suboccipital area, support posture awareness, and calm the nervous system. Ideal at any time of day, especially as part of a restorative yoga practice, meditation, or winding down in the evening.
Upper Back MFR & Heart Opener.
This Upper Back Myofascial Release & Heart Opener combines deep release with subtle strength and mobility work. Using the edge of a foam roller or block, we target tension in the thoracic spine while integrating active pressure between the head and hands to gently activate postural muscles. Micro-crunches awaken mobility in the upper back, inviting space, alignment, and an open-hearted posture. Ideal for unwinding slouched shoulders and restoring breath.
Lung Meridian MFR.
This Myofascial Release (MFR) practice focuses on the Lung Meridian to support emotional release, deeper breath, and a sense of spaciousness in the chest. By gently working along this energetic pathway—especially on pressure points below the armpit and at the front of the shoulder—we help to release tension in the pectoral muscles and fascia, improve shoulder mobility, and free up the rib cage for fuller, easier breathing. This practice invites openness, clarity, and calm—enhancing both physical and emotional well-being.
Infraspinatus Shoulder MFR.
This targeted Myofascial Release (MFR) focuses on the infraspinatus—a deep rotator cuff muscle often linked to shoulder tension and limited mobility. Using a massage ball, we apply sustained pressure to release trigger points, ease shoulder tightness, and restore smooth movement through the upper body.
Rotator Cuff & Arm MFR.
This Myofascial Release (MFR) sequence targets the rotator cuff and follows the fascia line down the arm all the way to the thumb. By releasing tension through the shoulder, upper arm, forearm, and hand, we support better shoulder stability, ease in gripping, and overall freedom of movement in the upper body.
FAQs
Why this sequence?
This six-part sequence follows fascial unwinding principles supported by myofascial research. We begin with the upper trapezius to initiate relaxation and parasympathetic response before moving to the proprioceptor-rich neck region. With these superficial layers prepared, we address thoracic mobility to create a foundation for shoulder function. The sequence then balances posterior work with anterior release along the Lung Meridian before accessing deeper rotator cuff tissues. We complete our journey by following the arm's fascial lines from shoulder to fingertips, honoring the proximal-to-distal progression that produces optimal results. Each practice builds upon the previous release, creating a comprehensive approach to upper body fascial health.
What to prioritize if I only have 10 minutes to practice?
If you're short on time, the Upper Trapezius and Neck MFR practices are especially beneficial in the evening to release accumulated tension, while the Upper Back MFR & Heart Opener offers energizing benefits for morning practice. Research suggests that while working both sides is ideal for balanced fascial release, focusing on your more restricted side first can be an effective approach when time is limited. Studies on cross-education effects show that working one side creates some benefit for the contralateral side through neurological mechanisms, though direct treatment to both sides remains the gold standard for comprehensive release.
You are your best teacher
If practicing these techniques separately, take note of when you practice, how you feel immediately after, a couple of hours later, and the next day. You are your own best teacher—observing how your body responds to different techniques at different times empowers you to create a personalized practice that best serves your unique needs. Trust your experience and let your body's wisdom guide you.