Therapy in theForest, LLC
Practicing John F. Barnes Myofascial Release (JFB MFR) in Portland, Oregon
Self Treatment is an essential part of your MFR healing journey.
John Barnes recommends daily shorter sessions (no less than 5 minutes) and longer week-end sessions (at least half an hour). Self treatment is how you reinforce in your structure that, yes, I really want these changes in my body. I often say "Your body is always the result of what you have done with it so far". The body of a marathon runner is very different than that of a coach potatoe or a wrestler. Everyone understands that. The same is true for going through treatment and getting rid of restrictions.
Self treatment can be as simple as placing a small ball under your buttocks and "melt" over it for 5 minutes or as complex as a full self unwinding with all kinds of movement and expression. You can use your hands, positioning, a foam roll, different sizes balls, a sacro-wedgy, etc.
Your therapist will teach you self treatment as you go through treatment sessions. As with everything else: the more you do it, the better you get at it.
There are books to guide you too:
Joyce Patterson, PT - "Comprehensive Myofascial Self Treatment".
See www.myofascialrelease.com under merchandise and then books.
"Myofascial Stretching" at www.denvermyofascialrelease.com
This video is by Aaron LeBauer, a physical therapist in NC showing how to work with a ball:
and with a Theracane:
And here is Scott van Niekerk with the foam roll:
Also focused on Pelvic Physical Therapy, primarily using JFB MFR