Myofascial Release Techniques You Can Do With Just 2 Blocks

Fascia has been getting a lot of press in recent years. This ubiquitous connective tissue used to be considered superfluous—not that important, and not really worth studying—but has earned its place in the spotlight in many scientific circles, and for very good reason.

Fascia is literally all-encompassing. From your head to your toes, your body is wrapped and wrapped, and wrapped some more, in layers and layers and layers of fascia. It supports, joins, links, and/or separates different types of tissue in the body. It creates a cohesive matrix of connectivity within us that is literally uninterrupted. It helps to give us form and allows for coordinated movement. Fascia is even believed to house a communication system beyond that of the nervous system. Undoubtedly, it’s not superfluous.

Because fascia covers and encapsulates muscles, muscle fascicles, and individual muscle fibers, it has a direct effect on how our muscles activate and mobilize.

Myofascia is a thin layer of fascia that specifically covers anything muscle related. Myofascia can atrophy or adhere, which could then potentially cause pain, stiffness, or decreased muscular function.

Thankfully, myofascial release offers a way to soften the fascia surrounding and encapsulating muscles to increase tissue hydration, restore the elastic potential of muscle fibers, increase blood flow, stimulate lymphatic flow, and restore directional order to the collagen fibers of the fascia.

It’s a practice that shows promising results. But it generally requires a fair amount of equipment to effectively target the tissues, so it can be cumbersome to incorporate into a yoga practice—most yoga studios aren’t equipped with the proper tools and most home practitioners aren’t interested in purchasing additional paraphernalia. However, you can practice myofascial release effectively with one of the tools already in your yoga toolbox—blocks!

The following myofascial release techniques require nothing more than a yoga block to effectively target the fascia surrounding the muscles of the thighs, mid back, upper back, shoulders, chest, and neck.

Before You Practice

Before you begin any myofascial release practice, keep the following in mind:

• It’s always advisable to consult with a healthcare provider before trying a new physical activity. 

• Myofascial release is not a substitute for medical care.

• Avoid pressing directly into bone structure.

• Avoid nerves or anything that feels like nerve pain (e.g., sharp, shooting, tingling, burning, or radiating sensations).

• Stay away from sensitive or swollen tissues.

• Less is more! This practice should not feel painful during and/or after. Always stay within a comfortable tolerance zone of pressure, duration, and intensity.

• If, at any point, the block feels too intense, drape a blanket or towel over it to add cushioning.

• Maintain consistent breath as you practice. If you feel the need to hold your breath, ease off.

• Experiment with different techniques. You may find that staying still feels best in some positions and adding movement feels better in others. This is a very intuitive modality, and there is no right or wrong way to practice myofascial release, so explore what feels best in your body—and that may change from day to day or shape to shape. 

Yoga Block Myofascial Release

Grab a yoga block and your mat and prepare to release tension, stiffness, and maybe even pain. You can use any block you’d like but be aware that a softer block (like foam) will offer a gentler release and a harder block (like wood) will create more intense sensations. Choose the firmness that feels appropriate for you and cushion when needed.

1. Thigh Area 

This technique targets the myofascia surrounding the quadricep muscles on the top of the thigh.

Lie down on your belly with your block nearby. Lift your left leg and slide your block under your thigh on its lowest height setting. Position the block just above your knee and place it so that the long edge of the block is parallel to the short edge of your mat. Release the weight of your thigh into the block. You may wish to stay and hold here as you simply create compression.

If you’d like, you can experiment by adding movement: 

• Rise up onto your forearms and tuck your toes under to lift your knees off the floor. Subtly shift your body weight forward and back on your mat, allowing your thigh to gently slide up and down on the block, roughly running in the same direction as the muscle fibers of your quadriceps.

• Either stay on your forearms or lower back down (whichever feels best) and gently rotate your thigh from side to side to massage the tissues of your quadriceps in the opposite direction of the way the muscle fibers run (also known as cross-fibering).

• Then, with your thigh on the block, slowly bend your knee and draw your heel toward your seat. Then, resist gravity as you slowly re-straighten and extend your leg to create some shearing of the tissues. (Shearing creates compression to pin the superficial tissues so that deeper tissues can glide beneath them.)

• Maintain a tolerable level of compression as you actively contract your quadriceps by powerfully straightening your leg and drawing your kneecap up toward your thigh. Hold for a moment before relaxing completely to surrender down into the block.

Play with any or all of these techniques for a few minutes and then slide the block up to the middle of your thigh. Experiment here for a few minutes and then slide the block up to the top of your thigh, staying below your hip crease. Experiment here for a few minutes and then remove the block. 

Pause for a moment to relax and observe any differences from side to side. When you’re ready, repeat on your right leg. You do not need to symmetrically practice what you did on the right, so tune in to how your body feels and adapt accordingly.

2. Middle/Upper Back Area

This technique primarily targets the myofascia of the middle and lower trapezius and rhomboids, but you’ll probably also feel some release in the surrounding tissues as well.

Place your block on its medium setting about a third of the way down your mat so that its long edge is parallel to the short edge of your mat. Turn away from the block and lie over it so that it roughly touches the bottom tip of your shoulder blades. Bend your knees and plant your feet on the floor and interlace your fingers behind your head to support its weight. You may wish to stay and hold here as you simply create compression.

If you’d like, you can experiment by adding movement: 

• Gently roll your torso from side to side, roughly in the same direction as the muscle fibers.

• Carefully lift and lower the weight of your head as you take tiny little crunches up and down to cross-fiber the tissues.

• Subtly elevate your shoulders toward your ears and then release them down toward your feet to gently shear the tissues.

• Twist your torso toward the right as you lift your left shoulder blade off the block, return to neutral, and then twist toward the left as you lift your right shoulder blade up.

• Surrender the weight of your back into the block and release the clasp of your hands. Continue to support the weight of your head with one hand. Stretch your other arm straight up to the sky in line with your shoulder and then experiment with movements. You can reach your arm across the midline of your body or open it out wide toward the side of your mat. You can make semicircles or full circles with your arm. You may wish to switch arms.

• Interlace your fingers behind your head again and maintain a tolerable level of compression as you draw the tips of your shoulder blades toward each other and your elbows away from each other. Then round your upper back as you draw your shoulder blades apart and hug your elbows toward each other in front of your face.

Play with any or all of these techniques for a few minutes and then slide the block slightly higher up your back. Experiment here for a few minutes and then remove the block. Pause on your back to observe the sensations.

3. Upper Back, Chest, and Shoulder Area

This technique primarily targets the myofascia surrounding the subscapularis, serratus anterior, teres major, latissimus dorsi, and pectorals.

Lie down on your right side. You can keep your legs straight or bend your knees—whatever is comfortable. Lift up onto your right elbow and slide your block under your armpit on its medium setting so it is roughly parallel to the short edge of your mat. Rest the weight of your armpit on the block and rest your head in your right hand. You may wish to stay and hold here as you simply create compression. 

If you’d like, you can experiment by adding movement: 

• Slowly rock your torso back and forth to target different tissues. As you move forward toward your chest, you’ll target the myofascia of your pectorals. As you roll backward, you’ll target the tissues of your latissimus dorsi and teres major. As you center yourself, you’ll target the tissues of your subscapularis and serratus anterior. Move around as you wish or stop and hold at any sensitive points.

• Gently lean your weight toward the top of your mat and then toward the bottom of your mat to affect different areas of the same tissues.

Play with any or all of these techniques for a few minutes and then remove the block. Roll onto your back and pause for a moment to observe. When you’re ready, roll onto your left side and repeat. Again, you do not need to repeat the same actions symmetrically from side to side, so pay attention to what feels beneficial and what does not.

In this part of your body, be especially mindful of nerve sensations. If something feels sharp, electric, tingly, or radiating, ease off immediately and find a new place to work that doesn’t create those sensations. 

4. Neck Area

This technique primarily targets the myofascia surrounding the semispinalis capitis, splenius capitis, upper trapezius, sternocleidomastoid, suboccipital muscles, multifidus, and erector spinae group. But the neck is teeming with muscles, so this will inevitably affect surrounding tissues as well.

Lie down on your back in any comfortable position—you can bend your knees or straighten your legs. Lift your head and slide your block on its lowest or middle setting under your occipital ridge (the base of your skull). If this feels extra sensitive, drape a blanket or towel over the edge of your block to add cushioning. You may wish to stay and hold here as you simply create compression. 

If you’d like, you can experiment by adding movement:

• Slowly rock your head from side to side.

• Gently nod your head up and down.

• Make semicircular or full-circle movements with your head or trace the shape of an infinity symbol with your nose.

Play with any or all of these techniques for a few minutes and then remove the block and release into a brief savasana to observe the sensations in your body.

Experiment With Your Myofascial Release Practices 

Myofascial release is wonderful for inviting hydration, circulation, and mobility into your tissues. And if practiced with insight and care, it can also be soothing and relaxing for your nervous system. Sometimes we’re unaware of the tension within our tissues, and by simply drawing our attention to these areas, we can help to relax and release them.

By freeing the myofascia, it is possible to increase the movement and functionality of muscles. And more functionality creates more overall cohesion and balance within the body. Also—because fascia is one giant web of connectivity—when we release tension in one area, it can have a ripple effect throughout our whole body and across our whole being. One small release can create waves of change.

Photography: Andrea Killam