Maggie | Release Technique

50 Minute Full Body Stretchy-Roll

Hi Loves,

Wanna know a secret? I chopped this class into four parts and made it a "Foam Rolling for Yogis" series on Tiktok. This is a class that's truly for anyone, but there are some stretch techniques in here that will advance your flexibility. We've been doing a little more of these stretchy-rolls lately, I wonder how you feel about them?

I should also note that this class is the bomb if you've been sitting a lil' too much today. <3 Here's what's inside:

- FEET (with ...

Theragun Tutorial

Hey Buds!

This week's tidbit is actually a percussive massager tutorial on several places in the body. One of our Patrons, Jessica, told me that she has one but is not always sure what to do with it, and we figured some of you probably feel the same way! 

If you have one of these, dust it off, charge it up and join me for this 12 minute DIY thumper sesh!

Love,

Maggie

26 Minute Lower Body Roll & Stretch

Hello, Loves!

I'm so happy to be back here again with you this week. We've got a shortie that packs some nice relief for the hips, hamstrings and lower back. If you're feeling a little fatigued or draggy today, let this 26 minute sesh reinvigorate you. Here's what's inside:

- glutes

- hips

- upper hamstring/IT band

- lateral line stretch

- psoas stretch

- spinal rotation

:)

2023-10-20 17:18:35 +0000 UTC View Post

20 Minute Flexibility Building Roll

Hi my Friends!

This class is more of a stretch class using the roller than it is a relaxing rolling class. Not my usual content for our rolling classes, but I wanted to pull this one out as a complement to this week's workout class, because when done together (about 40 minutes total) the combination of the two will leave you feeling so open and so good! 

That being said, this class really shines when you're already warmed up. Hit this one after a brisk walk or other movement ...

The Foot Massage (an astonishing lesson in healthier movement patterns)

it’s not just massaging your feet, friends. It’s inviting the tissue on the bottom of your feet to better connect to the ground, with every moment of stance, every heel strike, every stride.

I scraped my feet with a guasha stone a few days ago (YIKES)…I’m not going to teach you that in this week’s free technique, but I will say that in this morning’s walk with Panther (the nicest wil’ guy pictured below), because the arches of my feet had been stretched, worked, s...

30 Minute Ribcage Mobility

Hi Loves!

This class will free up your torso to release lower back tension, shoulder tension and neck pain. Also, I found this post on Tiktok yesterday (it's a long one) but Dr Curtis talks about observing something I've also experienced--that lower back pain is often alleviated by releasing the surrounding tissues, in t...

Abdominal Trigger Point Therapy

Hi Fam,

Please enjoy this video where I talk entirely too much about the trigger points in your rectus abdominis.

I love this area though and I forgot to add that this point is also associated with menstrual cramps! If a tennis ball/pinky ball feels too intense for you here, wrap it in a hand towel or grab a larger, softer ball. Even a firm bolster or pillow works great. Enjoy!

Love,

Maggie

55 Minute Hip and Heart Opener

Come take a deep dive with me in this hour-long self care sesh. This class threads deep, active stretching with whole body techniques from calves to head for a super comprehensive full-body release. We pack A TON into this class and you're going to feel SO DIFFERENT after you're finished with it. Here are the specs:

- Downdogs and half-pigeon poses

- Tibialis anterior (shins)

- Deep hamstring stretches

- Inner thighs

- Glutes and hips

- Calves

- Lower...

Shin Splint Technique

This week’s technique is legitimately one of the techniques I think about the least but need the most. The shin, also known as the Tibialis Anterior, works a TON with every step we take. Turn your walking into running and it’s working at least twice as hard. Here’s what we’re looking at in green:

30 Minute Lower Body Roll

Hello, Loves.

It's gotten cooler here in the Bay Area and it's warm and cozy rolling sessions like this that just make me want to rest and relax. This is a GREAT CLASS to take at the end of an exhausting day. No energy required for this one. It will have your hips and low back feeling way less achy, and give you just the reprieve you'll want to get a lovely night's sleep. Here's what's inside:

- Hip flexor and inner thigh stretch

- Glutes and hips

- Quadriceps...

Ultimate Chest Opener

If you guys have learned anything about my release style so far, it’s that I want you to get the most value for the smallest amount of effort. This stretch is super simple but it’s so powerful, mostly because of the specific angles it works in! The dessert is all in the details with my techniques, so hit play and follow along.

Enjoy!

Love,

Maggie

30 Minute Shoulder Roll

Happy Friday, Rollers! 

I hope this class leaves you feeling restored and relaxed! I based this one off the symptoms of frozen shoulder, but obvs it's going to feel transformative for all sets of shoulders. ;) Here's what's inside:

- upper back

- lats/ribcage

- rotator cuff

- upper traps

- neck

I hope it's JUST what you need to kickstart your weekend. Have a beautiful day! And, don't forget to roll to some 2023-09-15 15:45:59 +0000 UTC View Post

55 Minute Full Body Roll

Hi Loves,

This class today is an HOUR! I was sick this week, so I didn't film a freshie for you, but this class is wonderful and packs a TON in. Here's whats inside:

- Shins

- Deep hamstring stretch

- Inner thighs

- Peroneal Muscles (ankles)

- Calves

- Quads

- Glutes/Hips

- Upper Back

- Pecs

- Upper Traps

- Head and Neck

Enjoy! Pick 2023-09-08 17:40:49 +0000 UTC View Post

Share Your Experience and Help Me Grow!

Hey, Buddies! 

I've got a couple classes coming your way later today, but before that I just wanted to ask...how are you doing here in the Patreon? Are these classes serving you? How is that showing up in your life? 

My ultimate goal is to create the time and space in my life to be able to show up here more often. I want to be available to you and interactive with you. But--in order to do that, I need to  G R O W. 💗

So I'm wondering if you might help me by ...

Waistline + Lower Back Roll

Ready?

So in case you didn’t know, there is this muscle called the QL. We call it that because it’d be insane to say Quadratus Lumborum each time it’s referenced. This muscle is a major source of tension and bad patterning in the low back. It runs from the hip crest onto the low spine (pictured) and its main function is to contract the space between your ribs and hips, i.e. side-bending. It’s also a HUGE stabilizing force of the low spine. It’s job is pretty important. Not to ...

28 Minute Shoulder and Head Roll

Hi, Loves. 😌

This 28 minute roll will go by in a flash. I hope you're up for making the time and space for yourself to enjoy this lovely reset over your long weekend. This class focuses on the super, super upper portion of your body and emphasizes a nice, soft head. ;) Here's what's inside:

- upper back

- lats

- upper trapezius

- neck

- jaw

-head

Here are ...

32 Minute Lower Body Roll

Yay! A new foam rolling session! This one is for the lower body. Inside we've got:

- tibialis anteriors (shins)

- quadriceps

- hips and glutes

- outer hamstrings

- waistline (quadratus lumborum)

- upper back

-fin.

Thank you for taking this class with me! I hope it's the reset you need for a beautiful weekend. Here are some nice playlists, btw, in case you...

The Rotator Cuff and Tricep Flow

Hi Buds!

I just always find this technique valuable. Like, I could do it every day and my shoulders would THANK ME. I'm sure we've done this together already on Patreon but I hope you take 10 to explore your shoulder mobility, get a good stretch, release some tension TODAY, you know?

You'll just need your roller and a soft floor. Enjoy!

Love,

Maggie

The Upper Hammy + My Apologies

Hey, Loves...before I begin I just want to tell you that I recorded a 30 minute rolling class AND a 30 minute workout this week for you that I was SO EXCITED ABOUT (I even referenced it like three times in the above technique) but when I went to edit them, there was absolutely no audio. 

Doesn't make sense--this one recorded fine, everything was the same for those two, but the sound was nil. I tried to do a voiceover for them to save them, and it was just...awkward. Anyway, trying ...

In Between the Shoulder Blades and Spine

Otherwise known as the rhomboids!

This is a neat little technique done against a wall and with two little balls. I personally find it essential for when I'm traveling and sleeping in a bed other than my own--plus the tennis balls are so easy to travel with!

Enjoy! 

Love,

Maggie

59 Minute Full Body Roll for Beginners

Hi Loves!

I had too crazy a week to film something new for you, so I pulled this great class out of the archives and realized I haven't done some of these moves in a really long time! I'm grateful to be reminded. 

This is a beginner-friendly class for sure, but anyone will love it. Here's what's inside:

- stretchy stretches

- quadriceps

- hips and glutes

- deep hamstring stretch

- inner thighs

- upper back

- rotator cuff

- trice...

The Deep Calf Release

Hey, Friends! Here is this week's tidbit. 

We talked a couple weeks ago about how the fascial lines intersect and how releasing one part of them can affect change in the entire system. The calves are notorious for bringing observable positive changes to back and neck pain via the back line of fascia—crazy, right?! (If you’re like, “fasciawhat?” click that link for a 2 minute video describing the back line ...

24 Minute Upper Body Roll

Greetings, Buds.

This week's Roll is short and deeply sweet. This class focuses on your neck and head, mostly. There aren't many techniques in this one because we are spending a lot of time on the ones we've got. ;) Here's what's inside:

- lats and upper back

- upper traps

- neck

- jaw

-head

It's quick and should hit your reset button! Have your fave roller and a r...

Forearm Technique

Hi Buds,

I hope you find this forearm technique helpful! I could use about 10 more minutes of it but after doing it here with you I definitely felt a difference. Enjoy.

Love,

Maggie

57 Minute Full Body Roll

Hi Friends,

Please enjoy this hour-long roll! It will be the last full hour session for while. It's gonna feel greeeaaat. Here's what's inside:

- feet

- hips

- quads

- inner thighs

- calves

- back of shoulders

- triceps

- neck

- head and jaw

Make sure you have some relaxing music on in your space and that no one asks anything of you for a full hour (dreamy 🤩)

Love,

Maggie

Simple Glute and Hip Roll

Hey guys,

Today is a simple glute roll that can become a staple in your life. Here’s what happens: your glutes are so strong, they’re what propel you forward when you walk and run and they’re also what support so much of your posture as you stand (there are obviously other groups involved here, too, but the glutes are major). Because they have all these jobs, on top of emotional holding patterns, the tension that can build up here is deep. When there is an excess of tension in any...

58 Minute Full Body Roll + In Person Classes!

Hey Friends,

I'm stocking up on my hour-long classes here because after next week, I'll mostly be releasing 20 and 30 minute foam rolling classes. With that, I have an exciting announcement for those of you local to the SF Bay Area...

Starting August 10th, I'll be teaching this weekly foam rolling class LIVE, IN PERSON, on Thursday nights at 7:10p PDT. This class will also be offered on Zoom! 2023-07-21 17:01:58 +0000 UTC View Post

Off This Week!

Hi Friends!

This week I am at an Anatomy Trains workshop in Arizona! There will be no class releases and no newsletter, either. Gotta take a break a couple times a year, right?

Enjoy the archive of classes and tidbits while I'm gone and I'll see you next week! 💛

Love,

Maggie

55 Minute Full Body Roll

Hi My Buddies,

This class today is tailored to people who have been sitting lately, but it's self massage so it will feel great for everyone. 😆 It's gotta be the full 55 minutes because we are generous with the time we spend on each spot. Can you set it aside this weekend? I hope so!

Here are the cliff notes:

- big, deep back line stretch

- calves

- glutes and sacrum

- waistline and lower back

- ribs, lats

- rotator cuff

- triceps

Diaphragm and Midback Mobility

Friends!

I believe this one is already in the feed but I wrote a love letter about it in my Substack this week and I wanted to re-share it with you. It went like this:

Sometime...