Self-Treatment Techniques

Stretch Series

Why MFR Self-Treatment?

Our stretch series classes are a powerful way to enhance your wellness program while receiving MFR at Monarch Physical Therapy. We teach self-treatment techniques and encourage you to make this an important part of your home exercise program to advance your personal healing.

By appyling the "myofascial principles" to your home exercise program, you will see permanent lengthening of your body's connective tissue. Traditional stretching only affects the elastic in the muscles and produces temporary results. Whereas, when done correctly, myofascial release stretching restores the fluid nature of the body and releases the “straight jacket hold” the fascia has around the structures.

The benefits of MFR stretching include:

  • improves circulation
  • re-establishes joint space to decrease pain
  • increases capacity of muscles to lengthen
  • improves posture
  • re-establishes fluidity in the body for mobility
  • increases energy
  • improves breathing

Basic MFR Self -Treatment

Week 1
Intro into MFR Self Treatment - Lower Body

  • What is fascia?
  • Benefits of self-treatment
  • Applying Myofascial Release principles
  • Feeling vs. thinking (power of mind/body connection)
  • Application of elongation to lower back, pelvis, psoas, quads, legs

Week 2
Neck & Shoulders - Rib Cage

  • Release sides, front, and back of neck
  • Arm elongation
  • Trunk rotation
  • Expanding rib cage
  • Lengthening and relieving pain using therapeutic ball

Advanced MFR Techniques - Tools for Deeper Release

Week 1
Tool: 4" Therapeutic Ball

Learn how to use this universal tool throughout the body:

  • Neck
  • Abdominal area
  • Shoulders
  • Chest/Ribs
  • Lower back, Buttocks and Hips

Week 2
Tool: Foam Rollers

  • Stretch the spine and trunk while accessing the deeper fascial layers 
  • Provide deep compression into the large muscle groups of the legs
  • Explore other options of foam rollers
  • Learn how to release these areas of the body by utilizing the foam roller: Psoas/Abdomen, Upper Thoracic, Spine/Chest/Arms, Legs

Course Fees

Basic MFR Self-Treatment

Cost: $110

3 hours of instruction ($25 per hour)
4" therapeutic ball

Advanced MFR Techniques
Tools for Deeper Release

Cost: $120

3 hours of instruction ($25 per hour)
Soft Pro-Roller ($45)
4" therapeutic ball

Elizabeth Foderaro, LMT

Elizabeth is a Licensed Massage Therapist specializing in the John F. Barnes method of Myofascial Release Therapy. She has been practicing MFR since January, 1995. Elizabeth has since received hundreds of hours of training in the John F. Barnes series of MFR courses earning the status of Expert Practitioner. In addition, she was also trained in Dr. Peter Levine’s three-year program for Somatic Experiencing, which is a body-oriented approach to the healing of trauma and other stress disorders.