self-Myofascial Release Workshops

with Melissa Milne LMT

The first installment of our  Self-Myofascial Release Workshop (aka foam rolling) will focus on the back and upper body. The second will focus on the back, from a different perspective, and incorporate specific hip and leg muscles. 

First off let’s talk a little about what myofascial release is. The fascia in myofascial is a very thin tissue in the body that wraps our muscles, tendons, ligaments, organs, nerves, and lymphatic system. When we want to relieve tension and decrease pain patterns, releasing the fascia has more benefit than releasing knots or specific muscles. We can work on a knot or a tight muscle for days (weeks… months…) but that same pesky discomfort can return within hours. That’s because we’re only releasing one small part of a system of tension. The body literally cannot contain tension within one muscle or a portion of a limb. In order to keep the tight muscle or limb from getting damaged further, the body subconsciously spreads the tension to neighboring muscles and structures, through the bridge of the fascia/connective tissue. In order to successfully impact a chronically tight muscle, knot, or tension pattern, we need to release the fascia that binds that tension to neighboring structures. We ALL have fascial tension! When we know how to follow its path, we will be able to get more benefit than just working on one spot.

In the upper body myofascial release workshop, Melissa will teach us how to address shoulder, upper back, chest, and neck tension. We will learn to release the pecs, lats, deltoids, rotator cuff muscles, rhomboids, and erectors…as well as some other muscles that no one ever talks about! Releasing the muscles in the shoulder girdle and chest can significantly improve issues like frozen shoulder, knots and tension in the upper back and shoulders, bicep and elbow tension, chronic neck pain, and tension headaches. If we have time, we’ll also give some attention to the triceps, biceps and forearms.

In the lower body workshop, Melissa will again incorporate the back muscles that affect chronic hip and leg issues, as well as focus on the glutes, deep lateral rotators, tensor fascia latta (TFL), the IT band, quads, hamstrings, adductors, and calf muscles. Releasing the fascia connected to these muscles can significantly help with low back pain or disc issues, sciatica, hip pain, knee stiffness and pain, plantar fasciitis and ankle or calf issues. Releasing the fascia can also help with bloating in the lower limbs, because fascial tension creates pressure on the lymphatic pathways that is hard for the lymph system to flow past. 

While we will be addressing specific muscle tension, keep in mind that we’re addressing it from a massage therapy and myofascial perspective. Our muscles are in relationship with one another, either working to create strength and openness or to create tension, pain, and mobility issues. These workshops will help students become more empowered in their self-care practices, by gaining helpful knowledge and understanding of the way the body works to either create discomfort or create freedom.


Melissa Milne, LMT, the owner of Raise the Bar Wellness, has been a Licensed Massage Therapist since August of 2003.
Over the course of the last 20 years, she has worked in-depth with the cancer population, people with chronic pain and injuries, post-surgery patients, and competitive and professional athletes. In the last 8 years, she became a Certified Personal Trainer, Health Coach, and Behavior Change Specialist. She also spent two years studying under Oleg Bouimer, former Olympic athlete and the founder of Russian Sports Massage.
Melissa is passionate about helping people feel better. She believes it’s very important to remain curious and creative when it comes to finding solutions for chronic pain and mobility challenges. Our bodies are always communicating with us. What we need is to learn how to read it’s messages and find ways to address them. Consistent and informed foam rolling is one of the best tools she has found in her own injury recovery and body maintenance. She has coached hundreds of people in their own foam rolling and self-care practices, and helped countless more to find solutions and hope where many doctors, physical therapists and other alternative health care practitioners could not.

We have space for 20 participants

Prerequisite: Participants should be capable of moving around and supporting their body weight on the ground.

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