Theme: Simple Self-Care for Your Body, Joints & Nervous System

Format: 4 Weeks | 60 Minutes Per Weekly Session

What You Need: 2 soft massage/therapy balls, a comfortable mat, a yoga block or cushion, and a strap or belt.

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Week 1: Lower Back & Hips — Unlocking Ease in Sitting & Walking

• ​The Common Issue: Hours of sitting at desks or driving can leave hips tight, glutes inactive, and the lower back carrying extra load.

• ​Biomechanical Focus: Pelvic alignment, hip joint space, and core pressure support.

• ​Somatic Inquiry: Sensing where your weight settles in your feet and pelvis while lying down versus standing.

​Session Breakdown:

1. ​Breathing for Stability (10 mins): 360-degree rib expansion and gentle belly breathing to relieve lower back pressure.

2. ​Targeted Tissue Release (20 mins): Soft therapy ball rolling across the glutes and side hips to melt away outer hip tension.

3. ​Gentle Movement (20 mins): Somatic pelvic tilts, gentle hip hinges, and slow leg glides to restore smooth, unforced hip motion.

4. ​Rest & Integration (10 mins): Comfortable resting pose with guided down-regulating breathwork to settle the lower back.

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Week 2: Chest & Upper Back — Opening Space to Breathe

• ​The Common Issue: Slouching over screens or carrying daily worries rounds the shoulders, tightens the chest, and restricts natural, deep breathing.

• ​Biomechanical Focus: Thoracic spine rotation, upper back mobility, and freeing the ribcage.

• ​Somatic Inquiry: Differentiating movement between your individual vertebrae and your ribcage.

​Session Breakdown:

1. ​Breathing for Rib Expansion (10 mins): Side-rib breathing techniques to expand the ribcage and soften upper chest tightness.

2. ​Targeted Tissue Release (20 mins): Soft therapy ball work around the upper back, upper trapezius, and chest wall.

3. ​Gentle Movement (20 mins): Segmented cat-cow rolls, quadruped arm reaches, and slow chest openers to unbind the upper spine.

4. ​Rest & Integration (10 mins): Guided body scan focusing on chest volume, ease, and open breathing space.

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Week 3: Shoulders, Neck & Jaw — Letting Go of Carried Stress

• ​The Common Issue: Stress and poor posture frequently translate into high shoulders, a stiff neck, or a clenched jaw.

• ​Biomechanical Focus: Shoulder blade movement (scapulohumeral rhythm), neck alignment, and jaw (TMJ) ease.

• ​Somatic Inquiry: Becoming aware of subtle neck straining and involuntary jaw clenching throughout daily activities.

​Session Breakdown:

1. ​Breathing for Calming (10 mins): Nasal breathing patterns and light box breathing (4-4-4-4 count) to stimulate the vagus nerve and calm the mind.

2. ​Targeted Tissue Release (20 mins): Double therapy ball placement at the base of the skull (suboccipitals) and wall rolling for the tops of the shoulders.

3. ​Gentle Movement (20 mins): Somatic shoulder circles, "pinwheel" arm sweeps, and gentle neck glides without force or strain.

4. ​Rest & Integration (10 mins): Facial and jaw relaxation scan paired with physiological sighs for total upper-body release.

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Week 4: Whole-Body Harmony — Moving with Fluidity & Grace

• ​The Common Issue: Feeling stiff, disconnected, or heavy when moving through everyday activities like bending, reaching, or walking.

• ​Biomechanical Focus: Full kinetic chain connections, cross-body coordination, and balance.

• ​Somatic Inquiry: Sensing effortless momentum and total-body connection from your feet up to your crown.

​Session Breakdown:

1. ​Breathing for Rhythm (10 mins): Coherent breathing (5-second inhale / 5-second exhale) to synchronize heart rate rhythm and body movement.

2. ​Targeted Tissue Release (20 mins): Foot sole rolling (plantar fascia) and calf rolling to ground your foundation from the floor up.

3. ​Gentle Movement (20 mins): Cross-body reaches, gentle dynamic balance explorations, and fluid transitions between floor and standing.

4. ​Rest & Integration (10 mins): Extended restorative relaxation (Somatic Nidra) with full-body felt-sense awareness.

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Key Participant Takeaways:

• ​Personal Self-Care Kit: Simple, practical MFR and breathing tools you can use at home whenever stiffness arises.

• ​Joint Longevity: Clearer understanding of how your body moves best without forcing or straining.

• ​Nervous System Comfort: An accessible way to step out of "high alert" and into a calm, grounded state.

​What’s included in the Course:

• ​4 Live In-person or Zoom Sessions (60 mins each) with real-time guidance and Q&A.

• ​Lifetime Access to Session Recordings so you can repeat practices whenever stiffness or stress arises.

• ​Downloadable At-Home Practice Guides & MFR Cheat Sheets for quick daily relief between live calls.

• ​A Supportive Online Community Space.