3. Mid-Back Self-Myofascial Release
Unfortunately, most of our days are spent with our bodies in a forward rounded position as a result of our desk-bound lives. The result is an imbalance in the muscles of the front and back of the body. Self-myofascial release is a type of deep tissue massage that can help reduce pain, restore resting muscle length and improve proprioception (awareness in the body). To prepare the body for Garudasana, try this simple yet effective self-myofascial release technique. Begin by lying on your back, knees bent, ankles under your knees. Place a pair of yoga therapy balls (or tennis balls) under your upper back, between your shoulder blades. Place your hands behind your head to support your neck. Lift your head and hips off the ground slightly. Begin to pull and push with your feet to “chug” the balls along your mid-back. If the sensation is too intense or the movement is too difficult, perform this action at the wall instead of on the floor. To deepen the sensation, lift your hips higher and give yourself a big hug, drawing the shoulder blades away from each other. Perform this exercise for 30-90 seconds.
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