What a beautiful way to spend an hour. Please join me for it! I also really want to level with you guys for a sec:
I know that it's difficult, mentally, to set aside a WHOLE HOUR for foam rolling. Barre? Of course! Cycling? No prob! Yoga? At least! But foam rolling? I get it. For so many of you, your brain has a hard time grasping how enjoyable an entire hour could actually be. Obviously when you do it, it FLIES by...but it's getting there that's the hard part.
So I have a...
2023-03-17 17:00:00 +0000 UTC
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Hey Guys!
I hope you love and value this technique as much as I do - I'm so excited to share it with you.
You'll need one tennis ball or something similar, and this might sound random, but please make sure you don't have an inguinal hernia. If you're not sure, an inguinal hernia is a soft bulge in the lower abdomen that tends to enlarge when there's any kind of pressure in that area (like an impending bowel movement, or an engagement of the abs). Hernias can worsen with exte...
2023-03-10 15:18:00 +0000 UTC
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Hey My Friends,
I was a little nervous to do this class because I'd been feeling under the weather and my body gets really achy when I'm fighting something. My instinct is ALWAYS to roll the tension and aches out, but I often overdo it and end up swelling up my lymph nodes even more and just feeling worse.
HOWEVER! This class was exactly what I needed. It's got a super different structure to it, and some moves that perhaps some of you have never even done before. Let me know what ...
2023-03-03 21:17:19 +0000 UTC
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THIS...is the ultimate opener. It's a stretch I rarely remember to do, but always feel so much better after.
It's a little intense...but soooo worth it. Don't skip the circles in the beginning because when it comes to the passive stretch, you'll want to have warmed up to it.
Enjoy, Rollers!
Love,
Maggie
2023-03-03 20:52:59 +0000 UTC
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Ahh, loved it. While I could have used the psoas technique in this class, everything else felt sooo important. Here's where we went with it:
- tibialis anteriors (shins)
- calves
- quadriceps
- inner thighs
- lateral line stretch
- ribcage/lower lats
- upper traps and neck
- two tennis balls up the entire paraspinalis
- tennis balls in pecs
Listen to something relaxing and groovy from your own collection, 2023-02-24 18:06:37 +0000 UTC
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Good Morning Friends,
Let's roll the quads today. This one is a not-so-basic roller technique that's also not-so-easy! Many of you have been doing this important technique with me for years now, but if you're new to it, give yourself some grace. It can be surprisingly intense.
It matters how you roll--this muscle, the vastus lateralis, is one of the strongest, thickest muscles in the body. It's often responsible for kneecap imbalances (read: knee pain), pelvic imbalances (re...
2023-02-24 17:17:24 +0000 UTC
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Hey Guys!
I think I'm going to rebrand this "tips and tidbits" thing to "mini classes," because that's what these are really shaking out to be. :)
This is the TFL technique. The TFL (also known as Tensor Fascia Latae) is the top of your vastus lateralis muscle, where the quadricep becomes tendon just before it attaches to your hip bone. There is a trigger point that lives in it the TFL that can cause tension and pain down the thigh all the way to the knee, sometimes beyond. <...
2023-02-17 17:33:35 +0000 UTC
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Hey Buds!
Welcome to this week's Roll class--in addition to our fave rollers, we're using two tennis balls/pinky balls/lacrosse balls in this class for our upper back, pecs and hips.
I've noticed some newbies around here lately and I want to say that this is a great class for you to start your rolling practice with and WELCOME! Here's what's inside this class:
- feet
- quadriceps
- glutes
- hips
- lateral line stretch
- lats/ribcage
...
2023-02-17 17:26:39 +0000 UTC
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Hey Loved Ones!
Roll your inner thighs with me, will you? I wanted to do this one today because my knees have been feeling a little achy, and rolling these adductors always helps so much.
Not only is this a great move to alleviate knee tension, but it's also a gateway to opening up the hips! First, because it provides a rush of blood toward the pelvis, and second because having a better range of motion in your inner thighs means having better mobility in the hip joint!
Here ...
2023-02-10 20:02:02 +0000 UTC
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Hello loves,
We dug in this week and spent some meaningful time on certain spots. Sometimes you just need a little more time, you know?
If you're new to these classes or movement in general, this class is a GREAT starter sesh. In it we worked on:
- inner thighs and inner quadriceps
- hamstrings
- calves
- outer hips
- lateral fascial line stretch
- lats/ribcage
- rotator cuff
- posterior shoulder
- pecs
- neck
- fac...
2023-02-10 19:52:10 +0000 UTC
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I posted a meme about this one on Tiktok last week, it blew up and I realized I didn't even have the full thing on here.
So here's the neck technique! Use caution if you have a tendency toward vertigo, or if you have cervical disc differences (fusions, herniations, etc) Other than that it's safe and effective.
This technique is one of the fastest ways to drop into a parasympathetic state and it will relax the tension in your neck quickly. Upon getting out of it, make sure to use y...
2023-02-03 17:03:00 +0000 UTC
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Hi Friends,
This class is almost identical to last week's class but none of us cared at all and it all felt amazing. ;) You'll want a tennis ball or something similar for this one. Here's what we're rolling:
- feet
- glutes and hips
- quadriceps
- lower back
- obliques
- rotator cuff
- triceps
- anterior shoulder
- biceps
- neck
...Now that I'm typing it out is was nothing like last week's class. 2023-02-03 17:02:00 +0000 UTC
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Hey Friends, Happy Friday.
This class was healing and productive. Requests from live participants were mostly focused on hips and legs, but we threw in some neck openers, too. Here's what's inside:
- inner thighs
- spinal rotations, waistline and back stretches
- calves
- glutes, hips
- quadriceps
- upper back
- lats
- pecs
- neck
-jaw and head
Yummy.
2023-01-27 21:02:51 +0000 UTC
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Hey Friends,
This one is already on the Patreon from earlier days but I wanted to bubble it back up to your attention because it's just so nice.
This week I've been getting a little less sleep, feeling a little headachey, in the past day a little sinusey. I'm not gonna pretend that this head and skull roll will solve all those problems, but boy does it make my head feel better and relax me 10 fold. I hope, even if you're feeling great today, it does the same for you...
2023-01-27 17:22:43 +0000 UTC
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Hi Friends,
I hope you enjoy this wonderful class! My live Zoom buddies and I sure did. You'll need two tennis balls/pinky balls/racquet balls and your foam roller. Here's what we'll release together in this class:
- Feet
- Quadriceps (deep dive)
- Lateral hips
- Lateral line stretch
- Hamstrings
- Peroneals
- Glutes
- Pecs (deep dive)
- Upper traps
- Anterior delt/bicep/chest stretch
- Balls in between shoulder bla...
2023-01-20 18:22:32 +0000 UTC
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Hey Buds,
...also known as your Peroneals. These guys span from the lateral side of your knee to your lateral ankle. (See pic)
When they're in good shape, walking on uneven surfaces is easy and even accidentally "rolling" your ankle isn't a big deal. If there is stiffness here, the Peroneals will be weaker, less mobile and more prone to injury. They'll also have less shock absorption when running and walking, which can lead to issues in the ankles and all the way up the chain of t...
2023-01-20 17:21:38 +0000 UTC
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Hey Rollers,
Thank you for joining me for this really lovely, full body release. Please know that you can always take more time to take this class! Hit pause and play as much as you need to. We focused a lot on the upper body in this class and I hope you find it as helpful as those of us taking it live did!
Here's what's inside:
- inner thighs and inner quadriceps
- glutes, outer hips
- lateral line stretch
- lower back
- rib release
- rotator c...
2023-01-13 18:09:07 +0000 UTC
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Hey Rollers,
My husband, Trevor, bought himself a stationary bike and I've totally started using it. ;) Lately, maybe because of my new-found interest in riding it, my shins have been super sore. Like, distracting-while-walking-my-dog sore.
I realized I haven't posted this shin roll for you but when you need it, you really need it! So here it is. Enjoy.
Love,
Maggie
2023-01-13 16:51:56 +0000 UTC
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Hi Rollers,
This class kinda healed me! I hope you find the same relief. We did a ton but it all felt slow and careful and meditative. You'll want a roller and two tennis/pinky/racquet/lacrosse balls. :)
Here's what's inside:
- inner thighs
- glutes/hips
- lateral stretch (side body)
- quadriceps
- calves
- in between shoulder blades & spine (the rhomboids)
- the belly
- pectorals
- upper traps and neck
Yum...
2023-01-06 19:57:18 +0000 UTC
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Shout out to Jane, who visited me on my table this week and asked for this belly technique!
Guys, 97% of your sensory nerves live in your belly. You know that term "gut feeling?" "Pit of your stomach?" Those are your sensory nerves firing. You know that feeling when they're lowkey firing all the time? That's when you know it's time to work out some stored emotion, trauma, etc.
Not only is this technique amazin...
2023-01-06 17:29:39 +0000 UTC
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Friends,
OMG, I'm literally so sorry I haven't given you this one sooner. :) Here I was thinking you all knew how to roll your lower back properly, safely and effectively...
What causes lower back pain is rarely ever the lower back itself. More commonly, it's postural imbalances that require the lower back to work harder to keep us upright. That being said, while it might not be the culprit, it's a significant pain symptom and feels so good to work the accumulated tension out of t...
2022-12-30 22:32:40 +0000 UTC
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Hello Rollers,
It had been two weeks since our last Release Technique class together and this one was magic in minutes for me, personally.
This class starts with a pretty advanced quadricep roll, so do as much as you can--soft rollers recommended. Here's what else is inside:
- quadriceps
- lateral stretch and hips
- calves
- hamstrings
- shins
- mid back and ribcage mobilization
- pecs and front of shoulder
- neck
- head
...
2022-12-30 22:01:12 +0000 UTC
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Hi Patron Buds,
This week, I'm not posting any techniques or classes. I was privileged enough to be able to take a small vacation with my family, so I'll be MIA until next week. Until then, I'm wishing you a very happy and warm holiday season!
Love,
Maggie
2022-12-21 17:00:03 +0000 UTC
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Hey Guys,
This work on the pectorals is INTENSE and really effective! Thes pinky ball techniques have a way of just getting to the point, which is great if you're already warmed up or just ready for some really strong sensations.
If this one is putting up red flags in your head, you're better off doing the pecs on a roller.
Love,
Maggie
2022-12-16 19:00:03 +0000 UTC
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Hey Rollers!
This is a basic, wonderful class. If you're new to rolling or know someone who could use this practice, share this--start here! There are fewer techniques, so more time to focus in and less transitions to worry about! Here's what's inside:
- feet
- inner thighs
- quadriceps
- glutes
- upper back
- rotator cuff
- jaw, head
Put on a playlist when you're rolling! 2022-12-16 18:03:18 +0000 UTC
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Hey Rollers,
This week's class unfortunately had some tech issues, so I've revived an archived class from this past summer. You'll need a roller and two tennis balls for this one--and there is a lot of ball work!
Here's what's inside:
- quadriceps (deep dive)
- adductors
- hamstrings
- deep calf dig with pinky ball
- deep glute dig with 2 pinky balls
- deep TFL dig with pinky ball
- upper trapezius
- neck, jaw and head
And some...
2022-12-09 18:01:31 +0000 UTC
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Oh man guys, it's about to get real. In the before times when I owned a brick-and-mortar foam rolling studio, we would do this quad roll all the time. Like, at least a few times a week. And I gotta say, we didn't have all that many aches an pains back then.
When the quadriceps are holding excessive tension, they tend to tilt the pelvis forward, which puts the hip flexors into a contracted state and the lower back into a deeper curve. Throws off the alignment of the spine in a way ...
2022-12-09 17:46:35 +0000 UTC
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Okay that's a little harsh. It's not crap, but it just came to my attention that it does NOT have as many search options as the browser!
I've been operating in the mobile web browser version of Patreon always, and for those of you only operating in the Patreon app, you're missing some really key features.
Watch the brief video above to see the difference.
Love,
Maggie
2022-12-09 17:04:06 +0000 UTC
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Hey Rollers,
It's been two weeks since our last Roll class together and I don't know about you but I desperately needed this one! Requests from live participants in this class were centered around the hips and shoulders.
**There is some audio weirdness in this class but if you basically ignore my mouth throughout the hour, it shouldn't bother you. ;) Oh also, I go on a coughing spree at one point. Must be all that lymph flowing around. Sorrieeee!
Here's what we'r...
2022-12-02 20:13:17 +0000 UTC
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Hey Buddies,
How does your spine feel today? Snakey? Stiff? The paraspinal muscles refer to any muscles that are surrounding and attaching to your spine, therefore mobilizing AND supporting it.
In a world of spinal compression and weird positioning (I'm talking about sitting all day, ya'll) the paraspinals have a ton of work to do!
Let's give them a break and OH MAN are you gonna love this break. This technique takes two balls of lacrosse/tennis/pinky ball size. Enjoy-...
2022-12-02 16:44:13 +0000 UTC
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