Rooted Bliss Wellness

Rooted Bliss Wellness fascia release (MFR) + mindfulness practices
helping you move through life with less restriction + more ease
Private Sessions • Classes • Workshops

06/11/2026

Only takes 10 minutes!

If you sit all day, work a desk job, or notice low back pain and low back tightness after long periods of sitting, these are three areas I like to explore with myofascial release (MFR)

Use tennis balls or massage balls (I like RAD).

For the releases:

• Find your hip bones and bring the balls just inside of them (not on the bone!)
Options to add sensation: tuck the toes and lift the knees by engaging the legs for 3–5 breaths, or bend the knees and sway the feet side to side.

• Find your belly button and bring the balls slightly down and out.

• Find where the ribs open and bring the balls touching each other just under the ribs.

Set a 3-minute timer for each spot and focus on deep inhales and long, slow exhales.

These aren’t the only areas that may contribute to low back discomfort, they’re simply places I often like to explore. The front of the hips, deep hip flexors (including the psoas), and the diaphragm can all spend hours in a shortened position when we sit for long periods.

Our bodies are connected through layers of fascia, muscles, nerves, and other tissues. Because of these connections, the area that feels achy isn’t always the only area worth paying attention to.

As always, pay attention to how your own body responds and stay hydrated!

06/07/2026

peace is internal
nothing outside of you can create this for you

practicing mindfulness is paying attention to something on purpose

+ in my personal experience, being mindful helps me to connect to peace

just for a few deep breaths, can you let nothing else capture your attention besides the sensation of exhaling and letting go

06/04/2026

a common misconception with fascia release is that more pressure equals a deeper release.

but fascia release doesn’t have to be painful to be effective!

when we use excessive pressure, we often end up bracing, holding our breath, and tensing the very area we’re aiming to release.

instead, medium pressure with slow, steady breathing can help create a sense of safety and ease in the body and you may find the release to feel more effective.

more sensation doesn’t always mean more benefit.

follow to see more release tips + techniques!

06/01/2026

If you’ve been dealing with arch or heel discomfort, try giving your calves some attention and see if you notice any relief.

🎾 Slowly roll along the upper 2/3 of the calf for about 30 seconds.
🎾 Find a spicy spot + pause there. You can stay still or gently point and flex the foot.
🎾 Repeat on 2-3 different areas.
🎾 Don’t forget the other side, too!

The image at the start shows a trigger point referral pattern for the gastrocnemius (calf muscle). The X marks a potential trigger point, while the red areas show where referred sensations may be felt. A good reminder that discomfort isn’t always felt where it originates.

This doesn’t mean every heel or foot issue comes from the calf, but if this brings you relief, try repeating it every other day and see how your body responds :)

Questions? Drop them below!

05/29/2026

i’ve been taking this class for a year or two before being certified in it and it has always been one of my favorite classes to take!! it’s truly transformed the way i hold myself and the way i think of tension and pain. so grateful im now able to help others feel more comfortable in their body with this modality
follow for some MFR tips or message me to join class!!

05/27/2026

There are a lot of muscles that can assist in breathing, including muscles through the neck and shoulders, but deep breathing shouldn’t mainly come from those areas.
These releases help create more movement and space through the diaphragm, the intercostals and the serratus anterior, which can help the ribs move and expand

Roll up a firm blanket or towel and place it horizontally just below the ribs, across the upper belly.
Rest there for 3-5 minutes with slow breaths.

Then shift the body down slightly and gently roll onto one side to focus more into the side ribs. Stay 3-5 minutes each side.

I like to close my eyes and imagine the breath expanding into the prop with each inhale, then softening deeper around it with each exhale.

Deep breathing should create movement through the whole torso, not just the upper chest :)
Try these releases 2-3x a week to help create more space for deeper breathing. Entire routine only takes about 10-15 minutes. 💗

05/21/2026

Unlearning tension patterns in the body is not always an easy process.

When our tissues learn to hold on from years of accidentally training them to, the unwinding process takes time too.

Myofascial release (MFR) has helped me release so much tension through my neck and shoulders so I can sit, stand, and move more comfortably.

Notice, visually, how drastic the change is from my left and right sides - imagine, internally, how spacious it FEELS!!

05/18/2026

There are many different types of headaches, but for some, simply releasing tension through the neck and shoulders can provide relief.

A lot of tension headaches actually stem from tightness in these areas.

You can use massage balls or tennis balls 😌

#1: Upper traps
Find where the neck meets the shoulders. From there, place the balls about an inch down the back on each side - the balls should not touch each other.

Lean into the wall and breathe. For more sensation, scoot your hips further away from the wall to bring more weight into the balls. (You may need to readjust them so they stay in the original spot.)

You can do this seated or standing.

#2: Back of neck release
Place the block at the base of the skull - where the head meets the neck, around where the hairline ends.

You should feel pressure in the muscles at the back of the neck, not directly on the spine.

Very slowly rock side to side for a few breaths, then pause a little on each side.

For both releases, breathe slow and deep. And most importantly… MAKE SURE YOU’RE HYDRATED 😌 (peep charlie screaming his agreement at the end!)

Let me know if you have questions 🤍

05/10/2026

Your body adapts to the positions you spend the most time in.

Hours of sitting can create tightness through the hips and belly, sometimes contributing to tension or pain in the low back.

Even a few minutes of gentle extension each day can help bring more balance and ease back into the body. 🤍

So excited to be sharing this modality tomorrow night! Myofascial Release (MFR) has helped me feel so much more spacious...
09/16/2025

So excited to be sharing this modality tomorrow night!

Myofascial Release (MFR) has helped me feel so much more spacious and free in my body, and I’d love for you to experience it too.

If you have pain or tightness in your low back, shoulders, or neck, this class is for you. We’ll combine gentle yoga with MFR to release tension and bring more ease into your body.

Wednesday 9/17 @ 6:00 PM
@ Rooted Bliss Wellness (West Palm Beach)
Small group, preregistration required

👉 Save your spot through the link in bio :)

Address

1860 Old Okeechobee Road Ste 103
West Palm Beach, FL
33409

Telephone

+15619454393

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