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10-Minute Fix For When You Are Mentally Drained

“Why cause pain to get out of pain?” If you’ve struggled with the agonies of foam rolling or deep-tissue massage, you can probably relate to this statement by Sue Hitzmann. The former fitness instructor who hosted “Crunch TV” on ESPN has morphed into a guru who teaches people how to heal. Her program of DVDs, books and equipment you can use at home or in studios with certified teachers is called the Melt Method.

Her exercises might look similar to foam rolling, which often uses a harder roller to release the fascia that covers muscles. But her movements are much smaller and targeted with a soft roller to address what she calls “stuck stress,” which causes aches due to connective-tissue dehydration, compression, neurological imbalance and faulty body sense

When you are mentally overwhelmed and need to get centered in body and spirit…

These five moves will quiet your stress reflex and bring your body back into equilibrium. The sequence improves balance, gut support and spinal stability, which are an essential part of preventing or reducing any type of body pain and maintaining optimal organ function. Drink water before and after.

Tools You Need

Soft roller or towel

For most of the exercises, you’ll need a soft roller or rolled-up beach towels or a traditional, firm roller wrapped in a towel, blanket or yoga mat.

Soft ball

The Melt Method sells its own soft ball, but you can use a cushy dog ball or a Kadima or paddle ball.

Water

For this method to rehydrate cells and connective tissue, you need to drink water. Hitzmann recommends sipping it consistently throughout the day.

Move One: Rest Assess

Lie on the floor, with your arms and legs straight and relaxed, palms faceup. Close your eyes and take a moment to sense what you feel. Don’t adjust or touch your body—just take notice.

Concentrate on your upper body. Ideally your ribs are resting on the floor and your arms and shoulder blades are evenly weighted.

Use your navel as a reference point. Does your back feel lifted off the floor from the navel to the shoulder blades? Ideally that region of your back is relaxed on the floor and the area below the navel, the low back, is off the floor.

Notice your pelvis. Ideally you sense two butt cheeks evenly weighted from left to right. Are you sensing the tailbone on the floor instead of your butt cheeks or does one side seem more weighted than the other? Take note of what you feel.

Imagine splitting yourself into a right and a left side. Does one side feel heavier or longer, or do they feel even?

Finally, take a full breath and notice what areas of your torso expand when your lungs fill with air. Does your belly move? Ribs? Both? Just sense what moves and what doesn’t.

Move Two: Gentle Rocking

Sit on one end of the roller with your feet flat on the floor, about hip-width apart, your knees bent. (If you need additional support, place towels, pillows or bolsters on either side of the roller.) Place your hands on the floor and then slowly roll yourself down along the length of the roller. Touch the top of your head to make sure it is fully supported on the roller.

Start gently rocking your body from side to side. You want a sense of falling and catching yourself on each side for about 30 seconds. Notice what you feel: Do you feel tremendously unsteady? Do you shift your body weight more easily to one side than to the other? Return to a balanced center place on the roller.

Move Three: 3-D Breath Breakdown

Imagine your torso is a six-sided box—front to back, side to side, and top to bottom. a) Place one hand on your chest and the other on your belly button. Take 4–5 breaths, allowing the diaphragm to expand in two directions—front and back—as you inhale. Focus on expanding your diaphragm. b) Place your hands on the widest part of your rib cage, below your armpits. Take 4–5 breaths, allowing the diaphragm to expand between your hands. c) Place one hand on your collarbones and the other on your pubic bone. Take a couple of breaths between them, allowing your diaphragm to move downward toward your pelvis as your lungs fill to the top of your collarbones. Find the whole body length of your breath. Notice if your body shifts or the roller rocks a little during any of these directional breaths.

Move Four: 3-D Breath

a) Place both hands on your belly, and take a deep, focused breath into all six sides of your torso. During the exhale, make a firm shhh, seee or haaa sound to heighten your ability to sense the reflexive action in your deep abdomen. Repeat 3–4 times. Then, without using the sound or forcing an exhale, see if you can use your body sense to feel that reflexive action. b) Slowly come off the roller by straightening a leg and c) rolling to that side.

Move Five: Rest Reassess

Lie on the floor as you did before. Breathe and allow your body to relax into the floor. Close your eyes and take a moment to reassess.

You may notice these specific changes:

  • Your upper body is more relaxed on the floor.
  • Your breath feels fuller and more effortless.
  • Your body feels more balanced from left to right.
Nicki Miller

Nicki Miller

Nicki Miller is the managing editor for Women's Running and spearheads our nutrition coverage. She’s an avid runner but also loves cycling (both on and off-road), yoga and all kinds of crazy videos to do at home. Formerly the editor of Martha’s Vineyard Magazine, Nicki started her journalism career at The Washington Post. Her first races were duathlons (run, bike, run) in her twenties with her husband, and then triathlons, completing the White Lake Half Ironman in North Carolina. Since joining Women’s Running in 2013, she’s been more focused on half marathons and trail running. Some of her proudest moments have been running the Boston Marathon (first 26.2), and becoming an RRCA certified running coach and helping others take up the sport.