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. Thank you to our sponsors AG1:
https://drinkag1.com/perform Eight Sleep:
https://eightsleep.com/perform Momentous:
https://livemomentous.com/perform LMNT:
https://drinklmnt.com/perform David:
https://davidprotein.com/perform 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
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