Hi, everybody! This is Dr. Trish, and welcome to Discover Health podcast. This episode is entitled, “What the Heck is Self-Myofascial Release?” I am interviewing Lisa Buerk to let you know what it is! Hi, Lisa!

Hello, Dr. Murray. How are you?

I’m doing great. Welcome to the show! The first thing I want to do, folks, is read you Lisa’s bio so that you have an understanding of her background. Lisa Buerk is a RAD Mobility and Recovery Specialist and a Registered Yoga Teacher. She grew up in South Florida and was a children’s dance teacher before becoming a flight attendant. She has lived in New York, California, and finally landed in New Hampshire. When not flying across the country, she loves floating over the local lakes and mountains with her husband in their antique airplanes. She enjoys canoeing, kayaking, hiking, and growing and gathering fresh vegetables in her garden and preparing healthy meals with her husband and friends.

Lisa has been studying the human body and how we move for more than 25 years. She completed her 200-hour yoga teacher training at Dragonfly Yoga Barn in 2015 and is currently pursuing her Yoga Medicine therapeutic specialist certification with Tiffany Cruikshank. Through this program, she was introduced to Myofascial Release and completed her initial 55-hours of Myofascial Release training. Completing this training and incorporating these techniques into her yoga classes inspired her to obtain her Mobility and Recovery Specialist certification with RAD. Other certifications and trainings include more than 40-hours of anatomy and physiology training through South Bay Massage College, Bernie Clark’s Yin Teacher Training, and Pilates Mat certification. Lisa is excited to share self-myofascial release techniques to help you increase mobility, help with pain management, and enhance recovery from injury.

Folks, I can tell you that I have hand-selected the three instructors that we have for Discover Health Movement Membership, and Lisa was on the top of my list when I was thinking about who to ask for teaching these programs for us. She is an amazing instructor and she is gone after an enormous amount of knowledge to really understand the human body and how it moves. Welcome, Lisa, to the show.

Thank you, Dr. Murray. Thank you for that.

Absolutely. Lisa, the first question I always ask all of my guests is people want to know – what’s your background. Share with folks, how did you come to be of service the way you are now?

Well, it started a long time ago. When I was four, I started dancing. I danced my whole life and I was always very passionate about it. As I got older and started to learn more about the body really I just got interested in learning all I could about the human body and how we move and how we recover from injury. It’s just through that process that when I became an adult, I started to pursue trainings to be able to share with others these modalities. I guess my teaching started back when I was a children’s dance teacher when I was pretty young in my early twenties. I just loved sharing that with the kids at that time, even adults. Just people in general, to help them understand their own bodies and how they move and how they can help themselves either recover or gain strength or whatever might be going on with them that they need to really just help themselves.

That’s awesome! That just kind of led you down the path of starting to take trainings?

Right. And then the self-myofascial release specifically came through one of my yoga trainings. I’m currently pursuing a 500-hour Yoga Medicine therapeutic specialist certification, and it was one of my modules there that introduced me to myofascial release. I started incorporating it into my personal routine and then I started incorporating it into my classes that I teach. I teach yoga class as well. Then just continued to pursue further trainings for the myofascial release because I actually, Dr. Murray, worked with you. You were my case study, and this is how you found out about what I was doing. So, yeah. I just love to learn so that I can really share up-to-date knowledge and give everyone the tools that they need to live their best life.

Yeah! I jumped on the opportunity to be your case study in the essence that I work with people and my whole background as an osteopath is that really you can focus on the bones, and the chiropractic world focuses on the bones and the boney joints, but the bottom line is we are surrounded by the fabric of life, which is fascia. It surrounds everything in your body. It actually is the master designer of our shape. Things like anatomy trains with Tom Myers, he’s one of the top structural integrators out there, or Rolfers. The Rolfing world focuses completely on the fascia. They’re not really interested in the bones. I, as an osteopath, am interested in both. Over the years, and the many years I’ve been in practice, I’ve realized that we’re sort of like puppets. If you pull on the strings and you pull on the fabric, you’re going to move the joints. The joints are going to come into better balance. Of course, that’s what I talk about it my new book, No More Band-Aids 2.0: Finding Answers in a Broken Medical System. My chapter, because it’s a collaborative book, is called “The Missing Link to Healthy Aging,” and I talk all about the fascia. I talk about it being the fabric of life and how it surrounds everything and how it’s a holistic system of the body.

Lisa, when I realized you were starting to learn this self-myofascial release, I was more than ready to hear about how I could be doing it more along with the other modalities I’ve sort of taught myself over the years to be able to treat myself. The bottom line is there’s not a lot of osteopaths in the community we live in that are doing manipulation like me. It’s like I’d have to travel an hour away to see a colleague to get treated. I don’t have time to do it! Nobody has time to be traveling that far and waiting for someone else to always treat them. It gets expensive! The bottom line is, let’s teach people how to do it for themselves! Let’s give them the tools they need. You were learning how to teach that, and I wanted to learn how it’s similar and how it’s different from the types of things I teach people.

Let’s start out with some general conversation. First of all, what is myofascial release in the first place?

Well, it’s a gentle manipulation of muscles and fascia, soft tissue of the body. Really, it’s that simple. More deeply, like what you’re doing, some people might have had experience with it through physical therapists or osteopaths or some other types of treatments that they were receiving from healthcare providers. It’s almost like you can look at it sort of like a massage. It’s putting pressure into any given area of the body that needs some release and help with remodeling the tissues, I guess.

Yeah, because tissues can be strained. If somebody trips and falls obviously that’s a definitive injury, let’s say. But also, the habitual movements we do in our lives every day. Like when I address a patient on my exam table and then I start working on them the dance is not that different from one person to the next. There’s little maybe nuances that become different, but the dance and the habitual movements I make throughout my day are very repetitive and very consistent in the same way a lot of people move through the world very similar all day long in their job or even in their exercise that they do or the activities that they have fun doing. What I’m saying is that our body can learn patterns and develop strain patterns and it thinks it’s normal even though it may not be in balance. And so,

we need to work with this connective tissue that surrounds all our muscles, all our bones, all our nerves, our brain, every organ in our body in order to bring it into balance.Click To Tweet

Yeah, a myofascial release provider I wouldn’t say they’re necessarily doing massage because there is some massage-like movements but a lot of times you’re engaging the tissue and, as you said, adding a little pressure and then getting a sense of where does it want to go and where does it not want to go when there should be equal balance, let’s say, in both directions it may not be equal. And so therefore you’re applying some pressure as you said and you’re finding whether you want to go into the restriction or whether you want to go into the direction of ease and then you’re waiting because fascia, folks, is alive. It’s a living, breathing tissue that will react to the tension we put in it. And so, that’s really kind of myofascial release is about when a provider does it for you.

But now, Lisa, what the heck is self-myofascial release and how’s it different from myofascial release done by let’s say me as a medical provider or a massage therapist or a myofascial release provider?

Well, you’re doing it for yourself. You have tools that you can use to apply those pressures to the areas of the body or surrounding areas of the body depending on what’s happening in the body. Yeah! Just doing those same things for yourself.

You said, “tools.” Let’s talk about that. What kind of tools do folks use? What do you mean?

Well, you can start out very basic with a minimum of equipment. Two tennis balls. You could really start right there and have nothing else. A surface, some floor space or maybe some wall space or a chair depending on your comfort of being on the floor or needing to be upright. From there, you can go further and have proper myofascial release equipment. You have different size myofascial balls with different densities so you might need to be gentler in some areas or need a little bit more pressure on an area. There are foam rollers. People, most of the time, have probably heard about foam rollers. Yoga blocks, blankets, cushions or pillows because as you move through these techniques, you’ll want to prop yourself up and get yourself as comfortable as possible so that your body can rest and relax around the technique. The idea is to find softness and invite our bodies to relax and let go of tensions that it’s been holding onto and give the tissues a chance to get some hydration, to get some more movement, release some of those tight patterns that it’s formed, and start to lay down new more cohesive patterns so that the body can move freely.

Yeah, and I would make a caveat, Lisa. Would you agree that when someone first starts to learn how to do self-myofascial release and they start using the balls, let’s say, again you mentioned the blanket or something. Sometimes you’re going to want to lay the blanket over the ball.


Because most of us out there in the world that have not been doing any of this self-myofascial release stuff and not been doing, let’s say, much yoga or stretching and working on your connective tissue to keep it flexible and hydrated and alive and loose we all become kind of tight and restricted. When you first try self-myofascial release and you first lay on the ball, it may not be very comfortable for you at all.


It may actually be painful. And so that’s when you may want to use a blanket over the ball until you…again the tissue is alive..until you start hydrating it more, until it starts to learn how to adapt and become more flexible, more loose, more hydrated, more mobile then it won’t hurt! Then you’re going to be like, “Wow! I used to have to use the blanket or I used to not be able to lay all my weight on the ball. Now I can lay all my weight and certain areas of my back on the ball, and I’m perfectly comfortable.” That is a sign that you’re really, really improving. So, Lisa, why should someone practice self-myofascial release? Why would they care about doing this? How is going to help them?

Well, it’ll help keep the body more mobile, keep healthy ranges of motion, and more like you said about patterning when we do certain movements that we do over and over, sometimes that movement is just sitting and that’s probably the worst thing we can do because that fascia is constantly laying down new fibers. When you sit immobile, they get sticky and they start to get tight and stick together. Then you try to move and you’re stiff and sore. We want to try to keep everything loose and hydrated and stretched out and give the body…because we have to sit sometimes, right? We have work to do; we’re sitting and having our interview. But

it’s good to have a practice including self-myofascial release and whatever other exercise you’re doing to help keep these tissues healthy and like you said fluid and hydrated.Click To Tweet

Yeah, and you know, most Americans or people all over the world…our whole world has moved so much to computer. Here we are in the COVID-19 pandemic insanity, and what are we doing? We can’t get out in the world like we used to. You can’t get out and go to, let’s say, a yoga class unless it’s outside or something. People can’t get out to the gym. People are getting out to the woods more, which is good. The idea here, folks, is that the more we sit…and the World Health Organization has said that a minimum of 150 minutes a week in moderate exercise is what’s the goal. As a whole, our population all over the world is not even meeting that much. 150 minutes a week. That’s not that much really. That’s only two and a half hours in a whole week – that’s crazy! That’s not that much. 150 minutes, not 150 hours.

Folks, your fascia is like planes. There are planes and layers. If you can envision a spider web and the tendrils of the spider web. As you said, Lisa, if we don’t move and the tendrils of the spider web get all sort of bunched together then that’s going to be tight and it’s going to be mush and it’s going to be squished and it’s not going to move well. Or if you think of a sponge, which I talk about in my chapter, “The Missing Link to Healthy Aging,” if you look at a dry sponge on a counter it doesn’t bend. It’s not pliable. It’s not mushable. It’s just stiff and stuck. We become like that when we don’t move.

The more you move, the more you’re going to be able to move and have less pain.Click To Tweet

What does a class look like? Help us understand what a self-myofascial release class looks like. Talk about Discover Health Movement Membership. How does that work, and how do people participate?

Discover Health Movement Membership is a collaboration of movement modalities. Discover Yoga, Movement for Longevity, as well as Self-Myofascial Release. Our Self-Myofascial Release classes, I always start class with some breathing, just to kind of settle down, let go of your outside world, and connect with the breath and start to notice what’s happening in our bodies. The breath is a very powerful tool as well in communicating with the parasympathetic nervous system to let us know it’s okay to rest and renew. Rest and digest, right? We set the body up to receive this work that we’re going to do. Then it just depends. I theme the class every week. A couple weeks ago we hit the rotator cuff muscles, all the muscles of the shoulder. We hit the hips, the legs, the glutes. One really simple way is just getting at the feet. You know, it’s almost like getting a nice little foot massage. We go through and I guide you to the areas of the body. I give a little tutorial like where the muscles are that we’re affecting and how we used these muscles. Then we get still and soften and connect with our breath as we lay on our myofascial release balls to kind of wring out the tissues as we lay there and hopefully get them to soften and relax and spread out a little bit so that when we remove the balls from underneath us our tissues are kind of like a sponge. You’ve squeezed out the sponge with the myofascial ball and when you release it allows that fluid to all come rushing back in and really soak back all into those tissues. We just move throughout the body. Sometimes it’s the whole back of the body. Sometimes it’s just one specific area. That’s basically a class!

Yeah. I can give an example, folks, that this week because Lisa’s class if a person chooses to do your class live on zoom, it is on Tuesday mornings EST from eleven to twelve. Also, if someone joins and just wants the recordings, you don’t have to care about when the live class it. You just do them whenever you want! Now we’ve got four- or five-months’ collection of recordings. It’s amazing. There is also each instructor, Lisa, has chosen…how many classes did you choose for your package of videos that we’re going to have available as a one-time fee? How many classes did you pick?

There are four classes.

What do they focus on?

Okay, so we’re focusing on the feet and the legs, great for people with plantar fasciitis and just you know if you walk or stand a lot. Our feet carry us through this life so those are always great to work on. I recommend to everyone to roll your feet every day. I know I do at least most days. That’s one of the videos. Another video is the arm from the hand all the way up to the shoulder. Superficial back line, so really getting from the feet all the way up the calves, the backs of the legs, the hamstrings and glutes, and the back up to the neck. The fourth video is the side body, just getting the muscles all along the side of our body. It’s a well-rounded group of videos. You might find one that speaks to you more than another that you’ll incorporate daily into your life. That is an important thing, practicing this regularly. You might initially…you most likely hopefully will get some sense of release or relief right away when you start working. But to really have a long-term affect in changing the body especially after years of patterns that are kind of stuck in the system or if you’ve dealt with an injury that you are recovering from or are recovered from,

it takes a long time for the body to repattern itself long-term. Six to twenty-four months depending on what might be going on with you. Consistency is key.Click To Tweet

Yeah, so you may see acute, immediate results but for unwinding these long-term patterns that maybe have been in our bodies for maybe ten or fifteen years it may take upwards of a year or more to see those results.

Correct. You just have to remember that it probably took more than a year to get into some of those patterns.


It takes some time to get out of those patterns!

Absolutely, absolutely. I heard you say the superficial back line and that’s actually one of the trains of anatomy trains. This idea of the fascia. Again, folks, we have Discover Health Movement Membership that is a monthly membership that people can purchase and renew each month and you get three classes a week, twelve classes a month that you get access to. Also, we have decided for each instructor as Lisa gave that example of all the classes she’s done, she picked four highlighted ones that will be a one-time fee that you’d just own those videos.

What I wanted to bring up earlier is that this week you sort of did, if you will, that superficial back line with us and I had just been on vacation for two weeks. I got married recently and we went on our honeymoon, so we were gone. I actually took two weeks off, oh my goodness! But when I got back this week and was in your class…I’ll admit when I’m on vacation I don’t stretch every day. I usually do in my life; I stretch every single day in my regular routine, but when I’m out there in the woods and I’m out there doing the things I love to do and I’m adventuring every day I don’t necessarily take the time to stretch. To be honest, I come home more sore. I’m happy, but I get back into my daily routine and I’m sore. I feel stiff because I haven’t been stretching and I haven’t been doing my self-myofascial release every day.

What I want to explain is that in your class this week when we got up into the back and up into the ribcage and I was doing the ribs and doing where the ribs interdigitate and articulate with the thoracic vertebrae, it felt more sore than usual. It was more tight than usual, and I was not able to take (in the beginning of the class) very deep breaths. When you have us count a deep breath in, let’s say for a count of four and out for a count of six or seven, eight or nine. I couldn’t get to eight or nine even though I usually can at the beginning of class. By the end of class, I was inhaling up to six or seven or eight or nine and exhaling up to ten or eleven or twelve. Why? Because the fascia around my ribs had become tight and sticky and were not allowing my ribs to move properly. By the end of the class, my body remembered of course, and again this tissue is alive, and it was loosening up and mobilizing and so my ribs could move better. My diaphragm could move better and therefore I could take deeper breaths in, deeper exhalations, my parasympathetic nervous system was enhanced, and so my stress was reduced even though I’m back at work this week and it’s crazy! Folks, this stuff is not only affecting your structure, it’s also affecting your metabolism, your respiration, your cardiovascular system, your blood flow, your neurological communication. It’s going to affect everything!

Lisa, how does one know if they’re doing it right?

Well, the biggest thing is to trust your body and listen to your body. Some important things are you should never feel anything sharp, shooting, stabbing. You don’t want to create any tingling or numbness sensations. If you’re feeling any of those things you should back off. It’s just about you know your body and trust that you know your body. When you lay down on something, sometimes you might feel a discomfort, but if you can

take a moment to ask yourself, is it a discomfort that if I can just take a moment and breathe my body will release and give me more space? Versus, no, my body doesn’t like this, and you’re starting to tense up more.Click To Tweet So, just really getting in tuned with what’s going on with your body and trusting what you’re feeling in your body.

And that’s what it comes down to in any class, right? I mean whether it be a yoga class you’re teaching or a self-myofascial release class you’re teaching. People will ask me as a medical provider, as their physician, “Should I take this class or that class?” I always say, “What you do on your mat, is up to you, not up to the person that might be able to tie themselves up like a pretzel at the front of the room. You need to listen to your body and not push it.” In yoga and other classes, there’s this discussion of the, what is it called? The edge of discomfort and you don’t really want to push past that, right?


How do you describe that to people?

That’s a good question. There are ways to continue to affect that body without just giving up on it also. That’s where things like the blanket and stuff come in to where you can get it into a place of comfort so that you can stay and breath. That’s the key – the breath.


So, if you cannot breathe through it, it’s best to back off of it. In self-myofascial release less is more. I say this in class, “We’re not trying to beat our tissues into submission. We’re trying to ask them nicely to gently relax.”

I think if you keep that in mind and be gentle with yourself in that way and not feel like, I can’t do this so there’s something wrong. Your practice is yours. Everybody’s body is different.Click To Tweet It’s just meeting yourself where you are any given day, right?

And scientifically, fascia takes longer to respond in the long-term as you brought up than muscles do. You can actually go to the gym and lift heavier weight, but people get injured many times because their muscles might be ready to handle an acute movement, but their fascia may not. Your fascia is what get injured many times more or more quickly or more from an abrupt movement than the muscles do. We want to just listen, again, the message here is listen to your body. Don’t push. Go up to the edge and like you had said perfectly, breathe and ask yourself, is this one of those good pains that is going to release and let go? Or is this that bad, guttural, can’t even breathe pain that tells me I really need to go in another direction and not keep doing this because I’m going to get hurt? Honestly, in our gut we all know the difference between that “no pain, no gain” good kind of pain and that bad pain like, oh, this I should not be doing.

Right, right. Less is more and the breath is your key in self-myofascial release.

Great! Lisa let’s talk a little bit more about the equipment. Do you want to tell folks? Somebody listening may be familiar with self-myofascial release, they may be like, what are these RAD things? You’ve talked about some balls. I know there are some single balls and there are these double ball things. If you could go into more detail about that. And how do people learn about it?

Okay. I think we have a link in our shop to order RAD mobility equipment or you can order it directly from us. We have a supply in the office, and I have a supply here at home that I’m happy to bring over and replenish. If you want to just order from the comfort of your own home, we have a link at Discover Health Movement Membership in our shop. What I recommend, I’m going to reach over here because I actually have them here. The RAD rounds are like a basic, if you’re just starting out this is my recommendation. It comes with these three different size and density balls. It’s universal across all of their equipment. The green one is their softest density, the blue is a medium density, and the black one is hard density. These are great because little ones, you know, for our hands. I do a myofascial facial where we use it for the face. And your feet. It’s a little more concentrated, harder. Just the different sizes for getting deeper into areas if you’re wanting to go deeper. That’s a good place to start. I always recommend having two balls the same size. Again, you could use tennis balls. Or do you remember those Pinky balls when you were a kid? Those round bouncy balls.


Those work well too because as you know from class when I do my spine, I love to use two separate balls. These are recovery rounds, and they’re a little bit softer. They are a different color from the others and are the same size. These or tennis balls or Pinky balls. The one piece that everybody seems to love is the roller. It’s basically just two balls connected together, and this is great for getting at the calves, the thoracic spine it’s beautiful for because the spine fits perfectly in that channel. You can get into actually at the neck. Dr. Murray, I think you love this one.

I do!

Yeah. This is really good for the neck to because getting up at the occiput is just a lovely little massage for the neck. You can use it at the lumbar spine, you just have to be a little more careful because those lumbar discs are little bit bigger and depending on how tall you are and the size of your bones it might be a little uncomfortable. That’s a great one too. Again, if you’re not ready to invest in a lot of equipment you can take your two tennis or Pinky balls and tie them in a sock and that holds them together. A little bit different from this roller but you could still get a really good effect with that. Also, if you’re at home and you have a rolling pin – that’s a fabulous tool, or RAD sells the rod. This is a mini, they have a longer one as well. This is so you can hold on here and the center rolls. This is great especially if you have trouble getting on the floor because then you can get on your calves, your hamstrings, your quads, you can get at your neck. My husband loves this thing! That’s getting a little deeper into it, but yeah, I’ve given you options if you don’t want to invest in a lot of equipment right away. A rolling pin, at a minimum two balls the same size and density because you can do a lot with those. Also having a blanket handy for cushioning, a pillow or some sort of bolster for propping yourself up because it’s all about comfort. We don’t want to be uncomfortable through the process. We don’t want to create any other issues while we’re trying to work out our tissues. A yoga block is handy as well. If you don’t have a yoga block and you’re at home, maybe a thick hardcover book would be fine. Someone at the office suggested two reems of paper if you have copy paper. I thought that was a great one too. Yeah! A foam roller. You’ve all heard of foam rollers. If you have one of those around, that’s super handy.

Again, RAD has all kinds of rollers and stuff to use. I think actually in the office you have some of these. This is the RAD block and we’re selling it as a package. It comes with a roller and the rounds. It comes just like this and it’s a handy-dandy little storage space. Then you have a block as well to help with leverage. Sometimes I use it to place the ball on for our neck to get at, so it helps keep the ball nice and stable. So, there’s that. Just on the RAD equipment one of my other favorite ones is the RAD center. This comes with its own pump so you can affect how soft it is or you can pump it up fully and it’ll be harder. This way of getting it softer for an area like doing the belly, getting into the diaphragm I make this pretty soft. For me, my IT band cannot handle any of these balls, so this is a lovely one that I like for that as well. Lots of options! If you’re interested in the RAD equipment. Just at home anything you have, like I said, at a minimum two tennis balls, have a blanket or pillow because you always want to be able to prop yourself up and be comfortable, and the blanket especially for cushioning if it’s too hard. I think that’s it.

Yeah! And you know we say to anyone who’s starting out with Discover Health Movement Membership and particularly for Self-Myofascial Release that again, like you said Lisa, you can start out with stuff you have around your house. Two tennis balls, two golf balls, a lacrosse ball, whatever kind of ball you’ve got! But eventually if you’re really feeling that it’s very helpful, you’ll want to get the correct equipment. Absolutely. If you go to www.discoverhealthfmc.com/#Movement you’re going to go right to our website. From there you can go to our shop, and in the shop, you can find out links to a lot of this equipment that Lisa has been showing and talking about. We also have a special package for people who are part of our Discover Health Movement Membership to get a lot of this equipment you would need for not only the self-myofascial release class but also the yoga flow class as well as the movement for longevity class. Any equipment you might need, it’s sort of put together as a package at a discounted rate. Check it out and absolutely go to www.discoverhealthfmc.com/#Movement and check it all out.

Lisa, this has been great! Two last questions. One more on this myofascial release stuff. If someone was to come up to you and say, “What are the top three reasons (like injuries) that people might want to do self-myofascial release for?” Or the top type of person that would want to do it. Do you have to be an athlete to be doing self-myofascial release or not? Talk about who should be doing this and then what types of injuries it best would help with.

Everybody should be doing this! There are lots of techniques with self-myofascial release. Athletes actually use this sometimes to enhance their performance. That’s a topic for another day. It’s good for everybody. Injuries – plantar fasciitis is a huge one that it’s really great for. Really any injury that you sustain, once you’ve healed enough that you can, with the guidance of your healthcare provider if you’re dealing with an injury when they tell you it’s okay to start moving and getting into some of these techniques. Sometimes we hurt ourselves and we have to be immobile. If you break something, right? It gets a cast and we can’t move it. There are times when the best thing for us is to not move whether it’s the whole body or a certain part of the body. Eventually we want to get those tissues back into their full ranges of motion. Really any type of injury you’ve sustained, once you’ve recovered and your healthcare provider releases you and tells you it’s okay to do these practices that it’s perfect, you should hop right on these balls and work things out. As you do this more often, I know I’ve had a couple of students personally text me just that they woke up sore one morning and it took them a couple of hours of being uncomfortable. Then she was like, oh, maybe I can get on those myofascial release balls and work things out. She made herself better! I just love to hear things like that. As soon as it’s safe for you to do it, you should do it. It’s great for everybody. You can be super gentle. Even if it’s just rolling your feet. It is one interconnected system throughout your entire body. Any place that you affect the tissues, you’re going to have that ripple effect throughout the body.

I can personally attest to the fact that I’ve had a couple different things. One is that I have plantar fasciitis in my left foot. I’ve had it for over two years so it’s a chronic problem, but the more I roll my feet the more I can still get out and hike. I can still get out and bike. I still can do what I want to do and do the adventures I love to do outdoors even though I’m in my later fifth decade here. That’s one. The other thing is I actually, because of an injury I had at about twenty-years-old, have advanced arthritis at the base of my spine at L5-S1. Right where the lower part of your back approaches your tailbone. I have severe arthritis there. With my work every day where I’m leaning over and bending over a table, manipulating and working on people’s fascia and their connective tissue, I must stay loose and flexible or I’m not going to be able to do my job anymore. I will tell you that doing self-myofascial release, doing the yoga flow, and doing the movement for longevity is keeping me, getting into my sixth decade, able to do what I want to do whenever I want to do it.

As I said, when I went on this vacation and I got home and I wasn’t doing the maintenance-type stuff and I wasn’t doing these classes because I was off on vacation, I came home happy and had a great time, but I will tell you I was more sore and more tight because I wasn’t doing this maintenance stuff. Again, I got on it this past weekend before I got back to work. I was in your class and then tonight on Wednesday is Movement for Longevity. On Friday I can’t wait for yoga flow again. I’m feeling back to myself. It’s so important for everyone to be doing this. I was an elite athlete at one time in my life, but obviously now at fifty-eight I’m not an elite athlete other than the fact that I’m a weekend warrior and a vacation warrior. I love to do what I want to be able to do, but I want to be able to do it for as long as I possibly can. When my kids have grandkids, I want to be able to keep up with them. Everybody out there needs to be doing this. Again, Discover Health Movement Membership is at www.discoverhealthfmc.com/#Movement. That’s how you’re going to learn more and find out how to sign up.

Lisa, I always end all of my interviews with asking my folks that are coming on the show – what is your number one secret that you feel people need to hear, or you live by, to live a healthy life?

Keep moving. Just to help keep our ranges of motion, to help keep strength, to help with our balance as we age. I’m seeing that’s the biggest issue is our balance. Being able to move in our full ranges of motion and not getting stuck in those sedentary patterns because the movement organizes the fascia. The more you move, the healthier your fascia will be, the more you’ll be able to move and run after your grandchildren!

That’s awesome. The variety of movement. You don’t always want to do the same thing all the time.

Exactly. That’s why you should take all three classes: Self-Myofascial Release, Movement for Longevity, and the Discover Yoga classes. Really, the Discover Health Movement Membership you can’t beat it. If you were to go to three classes a week and pay for them individually, what it would cost you for one week you’re really getting an entire month’s worth, plus access to all the video library. Every class we’ve ever recorded so it’s really an amazing deal and the teachers are really wonderful. They are three classes that will move you in all planes of motion, work on your balance. It’s really a well-rounded exercise regimen, I think.

As you said Lisa, at the end of just about every class or at least one or two classes a week I hear attendees at the end of class when we’re all on zoom having our little, “How’s everybody doing? Does anybody have any questions?” People are loving it, and many times they explain, “Last week I did this, and it hurt,” or, “I woke up and this hurt. I just thought about I can roll on my balls, or do these yoga postures that Meghan taught us, or I can do these activities that Jim taught us in Movement for Longevity, and I got better!” The bottom line is these are teaching people self-healing tools. You’re not going to have to spend who knows how many hundreds of dollars to go see different providers to try and figure it out for you. Well, why don’t you empower yourself so that you can learn how to heal your own tissues. That’s awesome! Keep moving, everybody! Lisa, thank you so much for being on the show.

Thank you, Dr. Murray. It was great to be here with you. It’s always fun to talk about the fascia.

Oh, absolutely. Listen for more folks. Lisa and I, in future months, will be doing a webinar on the fascia together. Take care everybody, and we’ll see you on the next episode of Discover Health podcast.


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