I’m a big proponent of fascial massage. Fascia is the connective tissue that surrounds our muscles, our organs, our bones, our arteries and veins: pretty much everything. I usually describe it as a Saran Wrap that holds things in place and directs force through the body. It’s incredibly helpful to release fascial restrictions and adhesions from injuries.
But, it can be a challenge to do fascial work on yourself. Many types of fascial work involve holding onto the soft tissue/connective tissue/muscle and moving other tissue in a different direction to create a pull or stretch of the fascia. How exactly do you hold part of your soft tissue still while moving it yourself? Enter the sacrum fascial stretch self-massage.
The sacrum, the triangular bone at the center of the pelvis, sits at the base of the spine. Because of its shape and position, it is responsible translating the vertical effects of gravity from the legs to the torso, and it’s also part of the support structure that keeps you upright and mobile. The sacrum meets the two wings (illium) of the pelvis and connects to the tailbone (coccyx). Since the sacrum has so much to do with balance and movement between the upper and lower half of the body, it’s often a part of the body with restrictions and adhesions leading to lower back problems.
In this case, to stretch the fascial tissue connecting in to the sacrum, we’ll press the sacrum up against the wall and use the pressure of the body to hold the tissue in place while we lean forward, (or to the side or diagonally – whichever feels best) and pull the tissue with a slight forward bend. The details follow in the video below. One thing I didn’t mention in the video is that if you’re having a hard time “tacking” the fascia on the sacrum down so you can get a good stretch, get a small section of rug gripper and put it between you and the wall. That will keep your clothes from sliding so much and give you the friction you need to perform the fascial stretch.
If you’re a massage therapist who enjoys fascial work with your clients, this fascial stretch of the sacrum can be a life-saver for clients suffering from lower back pain and limited range of motion. Plus, it just feels good. Please share!