Maggie | Release Technique

58 Minute Full Body Foam Roll

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 ...

Psoas Technique

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 tha...

Full Body Release Technique Roll

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 str...

The Ultimate Opener

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

57 Minute Full Body Release Technique Class

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<...

Deep Quadricep Roll

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...

Deep TFL Technique with Pinky Ball

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 ...

60 Minute Full Body Roll with Deep Pinky Ball Work

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

Inner Thigh Roll

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 be...

56 Minute Full Body Roll Class

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

...

The Neck Technique

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 ...

58 Minute Full Body Release Technique Class

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

-...

56 Minute Full Body Release Technique Class

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

- nec...

Heads Will Roll

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 fe...

58 Minute Full Body Release Technique Class

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)...

The Ankle Stabilizer Technique

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 absorptio...

60 Minute Full Body Roll

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

- glut...

Tibialis Anterior Technique

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. 

Lo...

60 Minute Full Body Foam Roll

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 &a...

The Belly Roll

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 ...

Lower Back Technique on the Roller

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...

57 Minute Full Body Roll

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

- m...

Quiet Week

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

Deep Pec Dig on Pinky Ball

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

53 Minute Full Body Release Class

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...

55 Minute Full Body Roll

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 2022-12-09 18:01:31 +0000 UTC View Post

The Best Quadricep Technique

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 cont...

The Patreon Mobile App is Crap - Watch on the Browser Instead!

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,

56 Minute Full Body Foam Roll

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 c...

Paraspinal Technique with Two Tennis Balls

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 ...