Combining Self-Myofascial Release with Pilates Exercise

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In the realm of fitness and wellness, there are countless methods and techniques aimed at improving our physical health, flexibility, and overall well-being.  Two such techniques that have gained significant attention are self-myofascial release and Pilates exercise.  While each of these practices offers distinct benefits on its own, combining them can create a powerful synergy that enhances the effectiveness of your workouts and promotes optimal body function.  Let’s explore the advantages of integrating self-myofascial release with Pilates and how this combination can contribute to a healthier, stronger and more balanced body.

Self-Myofascial Release and Pilates Exercise:  A Body Working method combined with one of the leading exercise methods

Before delving into the benefits of their combination, let's briefly review what self-myofascial release and Pilates entail.

Self-Myofascial Release (SMR): Myofascial release involves applying gentle pressure to the connective tissue, or fascia, that surrounds and supports our muscles. This technique aims to release tension, reduce muscle knots, and improve blood flow, ultimately leading to an increased range of motion and reduced muscle soreness. SMR is commonly achieved using foam rollers, Body Working Balls, and Trigger Point balls of different sizes densities and textures.

Pilates Exercise: Pilates is a low-impact exercise ‘method’ developed by Joseph Pilates that focuses on strengthening the core muscles, improving posture, and enhancing flexibility.  Pilates emphasises controlled movements, breath control, and alignment, making it suitable for people of all fitness levels.

The Synergy of Self-Myofascial Release and Pilates

Combining self-myofascial release with Pilates exercises can offer several notable benefits:

Enhanced Flexibility and Range of Motion: Self-myofascial release targets fascial restrictions and adhesions, allowing muscles to move more freely.  By releasing these restrictions prior to engaging in Pilates exercises, you can achieve a greater range of motion in your movements.  This, in turn, increases the effectiveness of the Pilates exercise in achieving its goals, be those flexibility, muscle shortening or muscle lengthening to balance the body and develop greater movement efficiency and muscle strength.

Improved Muscle Activation: SMR can stimulate blood flow and activate muscle proprioceptors, which are sensory receptors that provide information about muscle length and tension.  This heightened muscle activation can lead to more effective engagement of muscles during Pilates exercises, leading to better muscle tone and overall strength.

Reduced Risk of Injury: Loosening tight fascia through self-myofascial release can help prevent strains and injuries during Pilates workouts. Improved tissue mobility ensures that muscles and joints can move through their intended range of motion, reducing the risk of overexertion or improper movement patterns.

Deeper Mind-Body Connection: Both self-myofascial release and Pilates emphasise mindful movement and body awareness. The combination of these practices encourages a deeper mind-body connection, helping you tune in to your body's sensations, alignment, and movement patterns.

Enhanced Recovery and Reduced Soreness: After an intense Pilates session, using self-myofascial release techniques can aid in post-workout recovery by promoting circulation and reducing muscle soreness. This can lead to a quicker recovery time between workouts.

Incorporating Self-Myofascial Release into Your Pilates Routine

To experience the benefits of combining self-myofascial release with Pilates exercise, consider the following steps:

Pre-Pilates SMR: Dedicate a few minutes to perform self-myofascial release on key muscle groups before beginning your Pilates routine. Focus on areas that tend to be tight or restricted, such as the hips, thighs, and back.

Mindful Movement: During your Pilates workout, maintain the principles of controlled, deliberate movements and breath awareness. The release of fascial tension can enhance your ability to move mindfully and perform exercises with greater precision.

Post-Pilates Recovery: After your Pilates session, engage in additional self-myofascial release to promote recovery and reduce post-workout muscle soreness.  This can be particularly helpful in preventing muscle stiffness.

CPD Education for Pilates Instructors and Physiotherapists


If you're a Pilates instructor or a physiotherapist looking to deepen your knowledge and expertise, MBodies Training Academy offers specialised Continuing Professional Development (CPD) courses. These courses provide comprehensive insights into the fascia and facial release techniques, complementing your Pilates practice and enhancing your ability to guide clients toward better movement and well-being. For more information about the CPD courses, please visit this LINK, or you can directly book the courses HERE.

Where to Purchase Myofascial Release Balls, Body Working Balls and Trigger Point Balls

To enhance your self-myofascial release practice, you can find a range of myofascial release balls, including trigger-pointing balls, at PILATES CONSULTANT  These specialised tools can provide targeted relief and support for your self-myofascial release routine, aiding in muscle recovery and improved flexibility.

Sign Off

The combination of self-myofascial release and Pilates exercise offers a holistic approach to improving flexibility, mobility, and overall physical well-being.  By integrating these two practices into your fitness routine, you can unlock a range of benefits that contribute to a healthier and more balanced body.  Whether you're new to these techniques or a seasoned practitioner, the synergy of self-myofascial release and Pilates is a valuable addition to your wellness journey.

Remember, consistency is key.  By incorporating these practices into your routine, you can gradually experience the positive effects and enjoy a more vibrant, active lifestyle.

(Disclaimer: Before beginning any new exercise routine, it's important to discuss your personal health with your instructor or consult with a healthcare professional if you have any pre-existing medical conditions or concerns.)


Author:  Chris Onslow - Pilates Consultant

Chris Onslow, has run Pilates focussed businesses since 1988.  He and his team specialise in supporting Pilates entrepreneurs and business owners.  With a rich history of owning and running successful Pilates studios in the UK, and supporting others in Europe and the Middle East, Chris has broad expertise in maximising profitability and optimising operational efficiency.  His agency provides top-tier advice on selecting new, pre-owned, and hireable Pilates equipment from renowned brands such as Align-Pilates, Balanced Body or Stott-Pilates/Merrithew.  As the founder of Mbodies Training Academy, Chris continues to revolutionise Pilates education, offering premier online and hybrid CPD and qualification courses for Pilates apparatus instruction and special population CPD.  Discover more about how Chris can support your Pilates Business or home exercise choices at www.pilates-consultant.co.uk 

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