Massage the Back.

Here are some of the muscles that we are directly massaging when we utilize the Enso method.

During the forward/backward rolling practice we are specifically working on the main muscle groups of of the back and lower Neck. More specifically :-

- Trapezius
- Splenius Capitis/cervicis
- Rhomboid Minor/major
- Erector Spinae
- Latissimus Dorsi
- Thoracolumbar Fascia
- Gluteus Maximus.

The act off rolling over these muscle groups will push and press out tension using nothing more that your body weight with gravity. It will help to release tension and physical blockages around the spine caused by stress, office jobs as well as manual labor or a hard training session.

Here are a few considerations that will help maximize the effect of the massage.

1) breathing
    Breath is able to directly effect muscle tension. It is a a good way for the mind to lead the body to relax as the internal pressures of the body are released when the breath goes out. You can imagine 'grabbing' any points of tension after your in breath and breathing them out of your body with the out breath.

2) Slowly does it
   Working very slowly or with deliberate speed decreases as you roll over points of tension or knots is a very useful way to maximize the use of your body weight and gravity.

3) Let the body relax, like it is melting into the Earth, both before and after your rolls when practicing the massage method. This will let the spine and nervous system relax and settle prior to your next roll.

Happy Rolling!