Body tension is something that affects many people in modern life. Whether we are athletes or regular exercisers, or lead a sedentary routine, most of us cannot escape those discomforts that appear in certain parts of the body where tension accumulates, often caused by sustained postures for long periods or by the overexertion of particular muscles during exercise.
Chronic stress and anxiety also contribute substantially to the rise of these muscular tensions, which can lead to the formation of pain points. A muscle pain that does not always ease with rest, which can become a real problem.
Myofascial Tension and Trigger Points
To understand how the body stores and releases these tensions, it is essential to discuss the fascia. It is a continuous, three‑dimensional network of connective tissue made up of collagen fibres that runs throughout the body, enveloping muscles, bones, joints, and systems such as the nervous and cardiovascular. Its primary function is to provide support, keep the body upright, and enable it to function as a single integrated unit. It also contributes to postural balance, tissue nutrition, and impact absorption.
Pain Points
Thus, the myofascial system is the layer of fascia that wraps specifically around the muscles. Myofascial dysfunction occurs when this tissue shortens or thickens, translating into pain that is difficult to pinpoint and that is often felt more acutely after prolonged inactivity. If this tension persists, the so‑called trigger points can form—localized regions within the muscle tissue that feel like hypersensitive nodules. Pressing these areas produces intense pain that can radiate to other parts of the body.
The María Giner Ritual
Indeed, María Giner, a holistic trainer, proposes in a social media video a simple, at‑home method to ease these discomforts through myofascial release, “a highly efficient way to release physical and emotional tensions from your body.” In fact, for the expert, this technique is so important that “every one of my training sessions begins with myofascial release exercises.”
Thus, for those wondering how to release those trigger points, the expert suggests a straightforward, accessible solution. “Ideally, you’d see a physiotherapist, an osteopath, a therapist who can release the tension for you,” the expert notes. When that isn’t possible, Giner recommends a home remedy: place two tennis balls inside a sock and, once inside, tie the sock so the two balls stay very close together.
The ritual centres on the back, because “with this little routine we will release the tension of the muscles around the spine, from the sacrum up to the cervical spine.” Here is the step‑by‑step guide:
- Begin by lying down, placing the two balls either side of the coccyx. Stretch the legs and arms.
- Slowly work up the lumbar area and along the various spine points, and hold each point for two minutes. It is vital that the balls always press into the surrounding musculature.
- An area of particular relief is the occipital region, at the back of the head. To do this, place the balls right where the head begins and the neck ends to self‑massage. “This is ideal when there is a great deal of tension in the neck, and, of course, you can use them on other parts of the body,” notes Giner.
The expert is enthusiastic about myofascial release, because “it releases tensions not only physically but also emotionally”. That is why she recommends trying this simple home ritual, which requires only a sock, two tennis balls, and a few minutes dedicated to yourself.
