Updated: Aug 17, 2021
Set the appropriate amount of time aside (at least 30 minutes to an hour).
It takes a minimum of 3-5 minutes for the collagenous component of fascia to BEGIN to release. This is why during MFR treatment with a professional, the therapist will keep his/her hands in the same area for several minutes. We are following the release of restriction, one barrier at a time. Sometimes there are multiple barriers.
Set yourself up in a quiet, safe space
This space should be free from distraction where you feel your most comfortable expressing yourself. See my notes on expression and why it is the key to healing.
Use gentle tools and poses that do not send the body into a bracing response. If you feel something like "this stretch hurts so bad," back off or change positions into something that will allow you to more easily feel a gentle stretch, or compression. Each of my clients is given a 4 inch squishy treatment ball. These are appropriate: https://www.schoolspecialty.com/sportime-multi-purpose-inflatable-all-balls-4-inches-set-of-6-multi-color-020502?utm_source=google&utm_medium=shopping&utm_campaign=13804027882&product_id=020502&ad_group_id=123345853126&feed_item_id=&target_id=pla-1369206092556&gclid=Cj0KCQjwvO2IBhCzARIsALw3ASpVuZwm5YliQTbvkVlnCAswaQh_bLScy34pB0y0XRLoL34_Tpch7SQaAu4IEALw_wcB&keyword=&kxconfid=u7avswvjn&source=ggl&campaignid=WP_-_PPC_-_GGL_-_EE_Pillar_-_Null_-_RVN_-_Shopping_-_Null_-_Null_-_PPG_-_USA_-_High&placement=shopping&keyword=&gclid=Cj0KCQjwvO2IBhCzARIsALw3ASpVuZwm5YliQTbvkVlnCAswaQh_bLScy34pB0y0XRLoL34_Tpch7SQaAu4IEALw_wcB
Throw away the outcome. Each self-treatment session will be different. During some, you will make huge headways. During others, you may make small improvements or even experience a little healing crises (think a bit if increased soreness or emotional feelings may arise more over the next day or so). That's ok!
Above all, be gentle with yourself. No part of your self-treatment strategy should be painful or forceful