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.

Read the episode show notes at performpodcast.com.

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Timestamps

00:00:00 Jill Miller

00:01:13 Yoga, Physical Recovery

00:03:23 Foam Rolling, Self-Myofascial Release (SMR) & Benefits

00:08:46 Sponsors: Eight Sleep & Momentous

00:11:47 Foam Rolling, Tool: Timing & Reduce Muscle Soreness

00:13:11 What is Fascia?; Massage, Scar Tissue, Pain Management

00:24:08 Pain Management & Movement

00:25:47 Ball Rolling, Range of Motion, Nervous System, Duration

00:29:55 Soft vs Hard Tools & Efficacy, Cause Pain?, Pain Spots & Feedback

00:37:55 Sponsors: AG1 & LMNT

00:40:42 Massage, Tool: Tolerable Discomfort

00:44:26 Compression Alternatives, Cupping, Tool: Pin, Spin & Mobilize

00:49:53 Stress, Back Pain, Release, Tool: Spine Decompression

00:57:23 Myofascial Massage & Release; Lumbar Hammock

01:02:14 Sponsor: David

01:03:33 Respiratory Diaphragm, Increasing Awareness, Gut, Mindset

01:12:39 Diaphragm, Intercostals, Overbreathing, Tool: Breathing Zones & Symptoms

01:18:35 Breathing & Increasing Awareness, Pain, Tool: Contract-Relax Exercise, Timing

01:25:26 Parasympathetic Tolerance Capacity, Chronic Stress, Pain & Tightness

01:30:10 Tool: Parasympathetic Practices & The Five P’s

01:38:14 Pelvic Floor, Rib Flaring, Pelvic Tilt, Stacking

01:43:14 Diastasis Recti, Pregnancy & Recovery, Back & Pelvic Pain

01:52:31 Pregnancy, Hypermobility, Tool: The B’s of Rolling with Hypermobility

01:58:36 Gaining Mobility, Static Stretching & Rolling

02:01:16 Self-Myofascial Release & Benefits

02:08:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

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