Hi Loves,
This quick class is all about relaxing your torso. We'll comb through the ribcage to mobilize your mid back, upper back and end on the pecs.
22 minutes is a BANANAS amount of time and I promise it will be the quickest one I put up here. Let me know if you like this amount of time?!
Enjoy. :)
Love,
Maggie
2023-06-30 15:30:59 +0000 UTC View PostHi Buds!
So sorry to inundate you with content today. As you know, Fridays are the day it all comes at ya. In fact, I'd like to get a sense of how or when you're using the content that's coming toward you. Will you take a sec to answer this question and PLEASE feel free to leave a longer comment if you want to explain more and let me know what I missed.
I'm here for you and I want to keep showing up how you need me!
Hey Guys!
I love this technique and I forget how much I need it until I drop down and do it every few weeks.
I've attached an image of your adductors so you can imagine for yourself how restricted your hip mobility might feel if they're super tight. Also, notice that the adductor magnus attaches way down on the inner edge of your femur bone. When the adductor is tight, it pulls this part of the bone upward and away from your patella, or kneecap. The result is often knee inst...
2023-06-23 17:19:48 +0000 UTC View PostI dare you to take just half of this class. I went back and forth a few times about whether I'd just give you a quickie or not, but I couldn't. This is too good and too needed!
This class covers the patterns of forward flexion, so we are big on releasing the whole front of the body in order to relax the back of the body and let me tell you, it works. We definitely include the calves, glutes and hips, though--so don't worry. ;) You're going to feel so good after this hour.
It's Fri...
2023-06-23 17:12:41 +0000 UTC View PostDudes,
You gotta know that this is one of the most powerful ways to change your shoulder tension AND your posture. Pec tension is present when we have a forward-roll of our shoulders, and/or if the elbows are down at our sides habitually. Most of us have both these things going on.
If the front of the body is shortened, that means the back of the body (back of the neck, shoulders, etc) is pulled longer, and the whole postural system is out of balance.
While postu...
2023-06-16 16:00:06 +0000 UTC View PostThis is a deep, stretchy dive into the neck, friends. I recommend doing this 50 minute neck intensive after a workout or some other activity where you're already a little warm, but it will be effective even if you don't.
You'll need a foam roller and to tennis/pinky/lacrosse balls.
Throw some groovy, relaxing tunes on while taking this class. Here's what's inside:
- neck rotations and deep chest stretch
- occipital ridge dig
- neck
- upper trapezius
-...
2023-06-16 15:30:01 +0000 UTC View PostHello my Friends,
Today's tidbit is actually a stretch sequence. This is really different than things I have released in the past.
I wanted to share with you a series of stretches that I rely on to keep my fascia loose. This sequence feels like that first stretch you take when you wake up in the morning, but for the entirety of the 23 minutes.
My intention for you here is to feel like you are reaching into the edges of the movement, but remain subtle and deep. Im...
2023-06-09 17:48:42 +0000 UTC View PostHi Rollers,
I love that we're fitting in a quick 27 minutes of rolling this weekend! This quickie is the second half of LAST WEEK's class, so if you want a full hour just put 'em together. ;)
Start by putting on some mellow tunes in your space, then grab your roller and sit on the floor with it. Here's what's inside:
- upper back
- rotator cuff
- triceps
- neck
- jaw and face
- anterior delt/chest stretch
That's it. Enjoy! 2023-06-09 17:19:02 +0000 UTC View Post
Hello Fam,
This half-hour rolling sesh is PERFECT for post-exercise, whatever that means for you (workout, walk, hike, gardening, etc).
It's heavy on the stretching and will super open up your hips, knees and hamstrings. Because of it's stretchy nature, it will also help alleviate tension in your low back. Here's what to expect:
- shins
- hamstrings
- glutes
- lateral line stretch
- inner thighs
- upper back
Simple. Enjoy! Put on some 2023-06-02 17:59:32 +0000 UTC View Post
As a Fascial Stretch Therapist, my brain does not think of the body in muscles or even muscle groups, but in lines. Through the fascia, the foot is connected to the skull and the internal organs are connected to the neck. The pain point in your ankle is the reason your hip hurts, and the tension in your hamstring is the reason why you have headaches. These are just examples of how fascial lines connect one p...
2023-06-02 17:27:49 +0000 UTC View PostGuys, lol. If you're new here please don't take this as the face value of our class quality.
First off, the class itself here is magnificent and you can't miss it. Make the time. You'll want a roller and two tennis balls/pinky balls/lacrosse balls. Mainly though, while I bought us a fancy new microphone to record this class with (and this was my first time with it), it was OFF, SOMEHOW, so the sound quality in this class is...not what I was planning. I even mad...
2023-05-26 16:38:41 +0000 UTC View PostHey, Buds!
Thanks for requesting this one last week (leave a comment below to request something new for next week!) because it's such a slept-on spot.
This is the move for when you've been on your feet all day and your legs need a blood-flow boost, or when you're rolling your calves and feet with no results. This is the tibalis anterior!
Do this one to free up your ankle mobility and bring way more blood flow to your feet. Enjoy and lmk your thoughts!
What occiwhaat? Lol. This one is for the base of the skull and ALL the muscles that attach to it from your neck. To paraphrase today's newsletter, these little sub-occipital muscles often work so hard to hold up our heads. Check out this graphic:
In this super typical posture type, there are a number of muscles at t...
2023-05-19 16:29:37 +0000 UTC View PostHey Rollers! I've got a mental block this week about which foam rolling tidbit to give to you. What do you need? Comment below or select one of these options!
xoxoxoxo
2023-05-18 21:15:58 +0000 UTC View PostHi Rollers,
I am so pleased to send this class today. This class really hits the mark in terms of pacing, stress relief and tension release. It just felt SO GREAT. Take the whole thing--go on! I dare you to try and leave halfway through. 😂 It feels so good that you won't want to so just carve out the time for yourself this weekend. Here's what's inside:
- tibialis (shins)
- gentle quads
- lateral line stretch and hips
- glutes
- low back
- rib rele...
2023-05-12 18:22:29 +0000 UTC View PostHey Buddies!
If there is a masterpiece of a technique, this is it.
The rotator cuff is involved in basic shoulder function and if it's dysfunctional at all, other muscles groups in your shoulder (and even your neck) will have to work harder to carry out basic tasks. In turn, those muscle groups become overloaded and end up in pain.
If your shoulders are feeling sticky, see if this helps and leave a comment with your thoughts!
Love,
Maggie
2023-05-12 17:09:59 +0000 UTC View PostComin' to you from my backyard today! Let's roll your belly. You'll need either a soft roller, or a soft ball. Watch more for better details. And also...sorry for the slanted angle. Driving me a little nuts. ;)
This area is loaded with emotion and tension, mainly because about 97% of your sensory nerves live here. Releasing your belly effects how your visceral organs function, how you’re holding your posture, AND how sensitive your emotional reactions can be.
Dude-I know. It’s...
2023-05-05 18:11:08 +0000 UTC View PostGuys. So good. I think we really set the tone for this one with the belly. This class focuses on belly, hip flexors and rotator cuff. This is a get-sh*t done type of half hour. If your upper body is needing a physical reset, then this class is for you. This class won't leave you feeling ooey-gooey, so it's perfect for the morning or mid-day.
You'll need a SOFT foam roller for sure, or you can also sub that for a soft pilates ball/ soft bodywork ball, even a playground ball can work. Als...
2023-05-05 18:06:50 +0000 UTC View PostHey Loves,
My laptop is still in the shop after a water damage incident, so instead of processing a fresh video, I'm pulling one from the archives. Just as great, though!
AlthoughI wanted to add a shortie this week and couldn't, this class is one of those where you intend to take part of it, and just end up staying for the whole thing. Pls ignore the very lame "title" text in the beginning. 😄 Here's what's inside:
- inner thighs
- entire quadriceps
- hip...
2023-04-28 15:33:46 +0000 UTC View PostHey Loves,
My laptop is still in the shop after a water damage incident, so instead of processing a fresh video, I'm pulling one from the archives. Just as great, though!
This technique is for tender hamstrings, or hamstrings that lack blood flow. If you're sitting most of your days, this one is phenomenal for bringing blood flow back into your legs and pelvis.
Sometimes it's not about pressure, it's about getting things moving better! I can immediately feel a buzzing sensat...
2023-04-28 15:01:01 +0000 UTC View PostHey Champs,
This class had a lot of leg and hip requests, so we didn't skimp on time there. Upper body is quick but gets the job done! Here's what's inside:
- inner thighs
- inner quads
- glutes/hips
- front/outer quads
- calves
- upper back
- rotator cuff
- triceps
- neck
- big chest stretch
- biceps
My upper back felt so much more supple after this hour and that nagging little ache in my hip was gone. <3 Enjoy....
2023-04-21 17:44:45 +0000 UTC View PostYo Bros,
This one is all about those leggies. Don't worry too much, it ends with an upper back roll. 😆 Really though, for the most part you're working both sides of the lower leg and a deeper dive on the calves, too. Some hamstrings, some hips. If you need a circulation boost or some deeper calf work, this is your class.
If your upper body is feeling achy, this is NOT your class. Go to an upper body one, first. 😉
Inside this class:
- Stretchy stuff
- ...
2023-04-14 20:14:57 +0000 UTC View PostOkay this week's tidbit is actually the second part of last night's foam rolling class!
I chopped the class in half because the second part of it was all done with two pinky balls. If you have tennis balls, those work great. Lacrosse balls, same. I wanted to share these moves with you because two tennis balls are so easy to travel with and you can do a surprising amount of release work with them.
The work we do in this little classy class is focused on the glutes, the back a...
2023-04-14 19:57:10 +0000 UTC View PostI’ve been thinking lately about how powerful this singular, easy rotator cuff technique is for three different reasons:
Okay this class was longer than I'd hoped but it's because we spent such quality time working through the entire shoulder girdle.
We also start sitting on the roller and take it slowly through our glutes and lower backs, which TBH, felt terrible to me at first. After a few solid moments with the roller in my lower back though, the tension I didn't knew I had started to melt away. I hope the same for you. 💛
Here's what else is inside this 44 minute class:
- glutes 2023-04-07 15:10:25 +0000 UTC View Post
Warning! This is a long one clocking in at almost 14 minutes! It's three different techniques and they're all super specific to Piriformis Syndrome.
PiriWHAT? Watch and learn. ◡̈ You'll need a tennis ball and a roller for this one.
Also, welcome to my home. <3
Love,
Maggie
2023-03-31 18:01:02 +0000 UTC View PostHey Rollers,
Every other week you get a full length class from me and this is IT. While I love meeting my live Zoom community each week for this class, it's sometimes hard to motivate to want to leave the house and do a thing for an hour. But I've noticed something interesting lately: while my brain might resist, my autopilot has NO hesitation in leaving the house, finding parking, walking up to my studio, firing the lights, camera and taking action.
My autopilot knows that ...
2023-03-31 17:29:16 +0000 UTC View PostHello Friends,
I have a friend who swears that when she massages the tension out of her calves, her lower back pain disappears. She told me this several years ago and I’ve thought about it more than probably I’ve needed to, but it sort of fascinated me…or should I say, FASCIANATED me. Look at this skelly bones image of the back line of fascia:
<figure>
2023-03-24 19:40:56 +0000 UTC
View Post
Hi Rollers!
I am so excited to start publishing half-hour-ish Roll classes. I don't know why it never occurred to me before!
These are clips of live class recordings so you can expect a quick start and a semi-abrupt ending, but the meat in the middle is delicious, efficient foam rolling. I'm publishing two of these today, one for the upper body and one for the lower body.
For this one you'll need just a roller. Here's what's inside from beginning to end:
- big chest st...
2023-03-24 19:20:34 +0000 UTC View PostHi Rollers!
I am so excited to start publishing half-hour-ish Roll classes. I don't know why it never occurred to me before!
These are clips of live class recordings so you can expect a quick start and a semi-abrupt ending, but the meat in the middle is delicious, efficient foam rolling. I'm publishing two of these today, one for the upper body and one for the lower body.
For this one you'll need just a roller. Here's what's inside from beginning to end: 2023-03-24 19:16:38 +0000 UTC View Post