In this episode, my guest is Jill Miller, a renowned fascia expert and teacher of breathwork practices and self-myofascial release (SMR) to improve mobility, reduce pain, and enhance body awareness. We discuss how fascia—the connective tissue in and around muscles, bones and organs—is essential for flexibility and movement, and we explore how tools like foam rollers, balls, massage and cupping can improve fascia health. We explain the benefits of self-myofascial release, including improved range of motion, reduced muscle soreness, and improved force output, and we discuss whether experiencing pain or using hard tools is necessary for achieving good results. We also cover practices for managing chronic pain and stress, including parasympathetic techniques and breathing exercises that promote relaxation and recovery. This episode provides many practical techniques to improve mobility, physical recovery and pain management at any stage of life.
Read the episode show notes at performpodcast.com.
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00:00:00 Jill Miller
00:01:13 Yoga, Physical Recovery
00:03:23 Foam Rolling, Self-Myofascial Release (SMR) & Benefits
00:08:46 Sponsors: Eight Sleep & Momentous
00:11:47 Foam Rolling, Tool: Timing & Reduce Muscle Soreness
00:13:11 What is Fascia?; Massage, Scar Tissue, Pain Management
00:24:08 Pain Management & Movement
00:25:47 Ball Rolling, Range of Motion, Nervous System, Duration
00:29:55 Soft vs Hard Tools & Efficacy, Cause Pain?, Pain Spots & Feedback
00:37:55 Sponsors: AG1 & LMNT
00:40:42 Massage, Tool: Tolerable Discomfort
00:44:26 Compression Alternatives, Cupping, Tool: Pin, Spin & Mobilize
00:49:53 Stress, Back Pain, Release, Tool: Spine Decompression
00:57:23 Myofascial Massage & Release; Lumbar Hammock
01:02:14 Sponsor: David
01:03:33 Respiratory Diaphragm, Increasing Awareness, Gut, Mindset
01:12:39 Diaphragm, Intercostals, Overbreathing, Tool: Breathing Zones & Symptoms
01:18:35 Breathing & Increasing Awareness, Pain, Tool: Contract-Relax Exercise, Timing
01:25:26 Parasympathetic Tolerance Capacity, Chronic Stress, Pain & Tightness
01:30:10 Tool: Parasympathetic Practices & The Five P’s
01:38:14 Pelvic Floor, Rib Flaring, Pelvic Tilt, Stacking
01:43:14 Diastasis Recti, Pregnancy & Recovery, Back & Pelvic Pain
01:52:31 Pregnancy, Hypermobility, Tool: The B’s of Rolling with Hypermobility
01:58:36 Gaining Mobility, Static Stretching & Rolling
02:01:16 Self-Myofascial Release & Benefits
02:08:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter