Managing depth when rolling: standing pelvis roll out
by Megan
We’ve wrote a bunch about myofascial release lately. Recently, we put out rolling for glutes and hips.
Many of you asked: what do I do if rolling feels too intense? How much pressure is ‘right’?
Today, we’ll explore managing depth when rolling and how to modify depth to change pressure. This blog includes three techniques to open the hips and glutes using a wall to modify body feedback.
Why depth matters in rolling
Rolling is supposed to help us create space in connective tissues - muscle tissues and fascia. But if the pressure is too intense when rolling, your tissues tense up, and you don’t improve muscle length and tension. Additionally, your sympathetic nervous system will start to ramp up; your body may go into a stress response - fast breathing, clenching - as it tries to manage increased feedback.
Pushing the body by rolling too forcefully or pressing down onto your props too hard can even damage the tissues through bruising.
When to modify
The following are good indicators that it might be time to modify your depth when using tune-up balls:
Sharp, pointy, traveling pain when rolling - it feels like the pain is moving, it makes you gasp or clench your teeth
Inability to breathe deeply
Inability to relax muscles because of discomfort - some discomfort is okay but often sitting in the pose and breathing will allow for some relaxation over time
How to modify with the wall
One of the easiest ways to modify depth is to change how your body applies pressure to the tune-up balls. Using props like blocks or changing the position of the body can help.
When rolling the hips and low back, we often place the myofascial tools between our bodies and the floor, allowing gravity and body weight to apply a natural force over the tune-up balls.
To modify, try moving to sitting or standing. Bring the tools between your body and a wall to improve how much control you have over the pressure applied.
Standing rolling exercises can be more accessible for many, including pregnant individuals, especially in the last trimester, or for anyone who has trouble comfortably lying down on the ground. If you have young children or pets, you may get pounced on! Or maybe you have a small apartment or want to practice in the office. For all these reasons, standing and seated rolling is an accessible option.
Wall rolling for the pelvis
To do these exercises you’ll need:
a pair of tune-up balls
clothes you can move in comfortably
Door frame and wall space
No props? No problem! Head to our prop shop to grab yours and arrange local pickup.
Anatomy of the Pelvis
In prior blogs we’ve explored hip anatomy in greater detail. Identifying which muscle groups attach to the pelvis, their function, and how postural strain can affect their function.
Today we will focus on the hip flexors found at the anterior (front) pelvis and the glutes found at the posterior (back) and lateral (side) aspects of the pelvis.
Let’s dive in to some depth modified practices:
Release tension in the hips
Area targeted: superficial hip flexors - rectus femoris and sartorius
These muscles get shorter when we pull the thigh up towards the chest and lengthen when we pull the thigh away. These can be chronically short and weak in people who sit a lot. Athletes also can benefit from strength and length in these muscles.
Release tension in the seat
Area targeted: glutes (three different muscles - gluteus maximus, medius, and minimus)
Gluteus maximus is the biggest and the outermost bum muscle. It attaches along the back of the pelvis to the back of the thigh. This strong muscle helps to bring the hip behind you (extension), opens the hip to the side of the body (external rotation), and moves the leg away from the body (abduction).
Gluteus medius and minimus are fan-shaped muscles found underneath glute maximus. These muscles attach from the side of the pelvis and to the top of the femur (thigh bone). They stabilize the pelvis when standing, walking, and when bringing the leg into internal rotation.
Muscle knots in these muscles can cause low bac discomfort and be mistaken for back pain. Notice, improve, and manage muscle imbalances from side to side with regular rolling.
Want to learn more?
Join us: check out current class offerings in Kitchener
Watch: Myofascial Release Playlist on YouTube
For a deeper dive into MFR for postural strain explore our Learn to Roll: for Postural Strain course available online.
