I broke up with “rolling on my roller”; it wasn’t helping me. I had to dig deeper and ask myself:

“Why are you foam rolling?” & “What do you hope to gain?”

I have tight quads — I also have an anterior tilted pelvis… limited lumbar flexion….I stand in supination of the feet (on the pinkie toe edge of the arches) I was “rolling out” those tight quads instead of addressing the entire body.

The quads would feel slightly better after rolling and have more circulation; however, at the end of the day… the tightness returned.

I started to investigate the patterns…

I became interested in fascia oriented movement training, micro movement patterning,unilateral training, tactile cueing, and fascia unwinding which immediately released restriction. I was able then to create new neural pathways to connect to my feet and my pelvis allowing my front body to work more in balance with my back body, releasing restriction in the lateral line and strengthening the deep front line of fascia.

My brain was involved and I started shifting my relationship to gravity by how I was standing on my feet, awareness in the pelvis and spine releasing holding patterns.

The model of the body I like to use is bio-movement with a fascia approach which is called biotensegrity. Meaning that we as humans are working against the force of gravity by using our myofascial system (nerves, fascia, bones, and muscles) and whole body connectivity.

Most of the time the fascia imbalances happen from: compensation from injuries or postural imbalances, stress, held emotion, faulty movement patterns, ignoring the “signal” that something is off.

The imbalances are very subtle. Releasing the energy that needs to shift to deepen the connection to the vertical axis (or vertical throughness) can be addressed with awareness, breath work, micro movements, macro movements, and willingness to practice new patterns with a playful attitude.


The feet are how we connect to earth. If that pattern is imbalanced the entire chain will be affected. How are you standing on your feet? Supinated, Pronated, Neutral? Can you move easily between supination and pronation? Is one side more free than the other? This pattern directly relates to gait patterning. How is the spring of the foot? Does the foot launch of the floor? Or does the foot skim or even shuffle? Do the toes push off?

The pelvis is the base that connects the lower body to the upper body. Is there motion in the pelvis as you walk? Can you find the figure 8? Can you let go of the tension in the lower back and find a free flowing pelvis? Is one side (innominate) higher than the other? Can you hip drop?

What if you imagined the bones floating? The spine has both motion and support, it can respond with breath and length. What are the patterns that it moves through in rotation, in gait, and standing?

Mobility of the ribs is something that is challenging for most of my clients…. The ribs are not as static and bound – they do not stabilize, the move in all planes. Can you make a figure 8 with your ribs? How does it feel?

The thinking part of our body, does it connect to the rest of the body, or does it feel separated? Does the head float on top of the neck, is it able to freely move in all directions? Is there a sense of lightness?

Do you feel openness in our hands and heart? Can you sense your arms moinge like wings from your back? Are you able to fully reach and extend your openness? Hands and arms are full of expressive movement, how you use your fingers directly connects to the arm lines of fascia and the sternum.

There are so many questions to explore in this area!

I use small props and balls, a half roller for standing balance work, and rollers for instability to help with unilateral patterning. This replaced the “rolling”. My rollers have a new use in the studio.

If you are interested in exploring these movement patterns you can join me for a Teacher Workshop or Virtual Private.

I would love to learn about if you use these questions to explore movement. Drop me a comment below or email me!

Sending Light and Love,