Jill Miller: Increase Flexibility & Relieve Pain with Breathwork & Myofascial Release
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Summary
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.
Articles
- Is “Delayed Onset Muscle Soreness” a False Friend? The Potential Implication of the Fascial Connective Tissue in Post-Exercise Discomfort (International Journal of Molecular Sciences)
- Variant connective tissue (joint hypermobility) and its relevance to depression and anxiety in adolescents: a cohort-based case-control study (BMJ Open)
- Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature (Brain Sciences)
Books
- Fascia, Function, and Medical Applications, 2nd Edition
- Body by Breath
- The Roll Model
- Diastasis Recti: The Whole-Body Solution to Abdominal Weakness and Separation
- Yoga for Bendy People: Optimizing the Benefits of Yoga for Hypermobility
Other Resources
- Understanding Fascia and the Benefits of Myofascial Release
- Pin, Spin and Mobilize | The Roll Model Method
- Coregeous Ball
- Spinal Decompression
- Low Back Pain Decompression: Self-Massage the Lateral Raphe
- Breathing Techniques for Muscle Recovery
- Map your Diaphragm: A Tour of the Respiratory System
- Respiratory Diaphragm Function: Understanding the Muscle that Powers Breath
- Improving Inhale Capacity
- Weekly Videos
- Health & Human Performance Foundation
Jill's Courses
- Body by Breath Immersion
- Roll Model Method Practitioner Training
- Yoga Tune Up Certification Training
- Jill Miller’s Upcoming Events
- Move Breath Roll
- Treat While You Train
- Rolling Along the Anatomy Trains
People Mentioned
- Kelly Starrett: physical therapist, author, The Ready State
- Brian Mackenzie: human performance specialist, breath expert
- Thomas Myers: integrative manual therapist, author, Anatomy Trains
- Robert Schleip: fascia research group, University of Ulm