Self Myofascial Release Therapy (SMFR) - The Gentle Way

Learn to self-treat like a pro

Self Myofascial Release (SMFR) is a gentle, mindful approach to self-care that complements your one-to-one treatment sessions and helps you continue your practice at home.

Using three simple tools, sustained pressure and slow, subtle movements, you’ll learn to work with your fascia in a way that encourages body awareness, relaxation and more comfortable movement.

Unlike many foam-rolling approaches, SMFR isn't about pushing through pain or forcing your body to change. The focus is on what you feel, how your body responds and learning to work within your comfort levels.

What is SMFR?

Fascia is the connective tissue that surrounds, supports and connects structures throughout your body. It contributes to movement, tissue glide and sensory awareness.

SMFR uses gentle, sustained pressure and mindful movement to help you explore areas of tension and restriction. By slowing down and paying attention to sensation, you can better understand your body and how it responds.

What can I gain from SMFR?

With regular, appropriate practice, SMFR may help you:

• Ease tension and stiffness.

• Manage pain and discomfort.

• Support mobility and comfortable movement.

• Develop body awareness and recognise tension patterns.

• Encourage relaxation and support stress management.

• Build confidence in caring for yourself between treatments.

Everyone's experience is different. SMFR supports your wellbeing, not a substitute for appropriate medical care.

What will I learn?

Sessions are practical and experiential, combining simple techniques with slow, mindful movements.

You'll learn to:

• Use three tools safely and effectively.

• Apply sustained pressure without forcing or straining.

• Notice subtle sensations and changes in your body.

• Recognise areas that feel tense, restricted or uncomfortable.

• Develop a self-care routine suited to your needs.

The aim is to help you become more aware of your body and more confident in responding to what you feel.

Who are these sessions for?

Anyone who could benefit from a little more time and care for themselves.

Whether you're experiencing persistent pain, stiffness or tension, or simply want to improve your body awareness and wellbeing, SMFR offers a gentle place to start.

Sessions can be adapted to different needs and abilities. No previous knowledge or experience is required.

You can practise SMFR as a standalone self-care approach or alongside your individual Integrated Myofascial Release Therapy (iMFR) sessions.

What do I need?

We use three simple tools:

• Therapy ball: approximately 10-12 cm, made from smooth, soft PVC or plastic.

• Peanut-shaped tool. You can also substitute the peanut with two tennis balls secured in a sock or pouch.

• Foam roller: 90 cm long and 12–15 cm in diameter, with a smooth or small-bump surface.

You can bring your own tools, or Alex might have them at the Centre for you to buy.

Prices are £7.50 for the therapy ball, £7.50 for the peanut tool, and £40 for the foam roller and strap.

What should I bring?

For an in-person session, please bring:

• Your SMFR tools.

• A yoga mat.

• Comfortable, stretchy clothing that keeps you warm.

• Water to drink.

How can I attend?

Alex offers the following SMFR sessions:

• One-to-one, in person: 75-minute sessions at Cheltenham Holistic Health Centre.

• One-to-one, online: individual sessions via Zoom.

• Group workshops: occasional two-hour, in-person classes.

Please email Alex for availability, upcoming workshop dates and further information.

About Alexandra Shave

Alex is a certified Integrated Myofascial Release and Self-Myofascial Release therapist, with a BSc (Hons) in Health Sciences, Remedial Massage and Neuromuscular Therapy. Alex is insured through Balens and is a Gold member of the SMA.

Through Fascia Clinic, Alex provides individual iMFR treatments at Cheltenham Holistic Health Centre and offers SMFR sessions to help people develop practical, sustainable self-care skills.

Are you a health or fitness professional?

You're welcome to attend SMFR sessions for your own personal self-care. Attendance does not qualify you to teach SMFR to others; separate appropriate training and insurance are required for teaching.

Learn to work with your body, not against it. Regularly working with your fascia can help you feel, move, and sleep better and promote overall health.

To find out more or arrange a session, contact Alex here. 

What others say about SMFR

Today me and Alison attended a Self-Myofascial Release Class led by the wonderful Alex. A class that I never knew I needed! Mindfulness, pressure, challenge, stretch & relax are all words. 

As someone who is too impatient to foam roll correctly and someone who struggles to live life in the slow lane but someone who challenges their body/muscles weekly, this class is now in my routine.

One class, and I’m sold. I literally walked out of the room with a better posture than I went in and far less pressure throughout my body. If you’re someone who needs to incorporate stretching into your week (all of you because you don’t do it), you should check out this class!

Not an # ad but my word let’s make it one. Honestly, I can’t express how much I enjoyed it.

M. Seward, Isle Health
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The SMFR session was a great way to learn the basics as a newcomer to the technique. I felt benefit in terms of range of movement and physical comfort immediately after the session, so will definitely continue to use the technique and learn more from Alexandra in the future.
L. Cox

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I found the SMFR session so helpful, both in the short term to relax my muscles and in the long term to be able to have some skills to help myself.  Thank you so much Alex :)

E. Green

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Informative, interesting and relaxed session.  Perfect, just what I wanted.  Very beneficial. 
Alex is knowledgeable and shares the information in an easy-to-understand and useful way.  

A. Cottrell