5 MELT Method Moves to Make Your Whole Body Feel Great

The MELT Method: What You Need to Know

MELT Method
MELT Method, photo by Brian Leighton

About The MELT Method

As seen on The Dr. Oz Show, Rachael Ray, and Nightline, the MELT Method is the first self-treatment method that simulates the hands-on techniques that manual therapist Sue Hitzmann uses to eliminate accumulated stress, pain, and dysfunction in her private clients. With easy-to-learn techniques that use her personally developed soft body roller and small balls, this groundbreaking program quickly rehydrates connective tissue, which allows the body to release long-held tension and improve ailments, such as chronic pain, joint compression, posture, digestion, sleep problems, stress, and anxiety in as little as 10 minutes a day.

1. Assess/Reassess

MELT Assess
The Melt Method, photo by Brian Leighton

Why: Improves proprioception (body sense) and mind/body connection

  • Lie on the floor with your palms face up and your arms and legs extended. Breathe and allow your body to relax into the floor. Close your eyes and take a moment to sense your body. You’re going to use your body sense instead of touch, vision, or movement to notice whether you have stuck stress in your body.
  • Notice if you feel a big arch in your mid back instead of a small low back curve below the belly button, you feel your tailbone rather than your butt cheeks on the floor, or you feel like the back of your thighs are off the ground on one or both sides. When these common imbalances are left unaddressed, they cause excess compression in the neck and low back.
  • Next, assess your autopilot – the system of your body that works to keep you in balance without your conscious control. Sense the left and right sides of your body as they rest on the floor. Do you feel evenly weighted? Make a note of what you feel and try this sequence to restore balance and efficiency.

After you do a MELT Move or sequence of MELT Moves, Reassess to notice the immediate changes you've made. Over time, you can make significant improvements in your body. It's important to Assess and Reassess every time you MELT so that you can make the most long lasting changes.

2. Back of Thigh Shear

Back of Thigh Shear
MELT Method, photo by Brian Leighton

Why: Improves hydration on the back of the leg, reduces hip and knee pain and cellulite

  • Place the roller under your upper thighs. Your legs are straight and relaxed. Slowly drag your legs together and apart like jumping jacks 4–5 times to Shear the back of the thighs. Bend one leg and relax it on the roller, and then drag the other leg in and out 4–5 times – imagine twisting the flesh around the thighbone as you move the leg in and out. Repeat on the other thigh.
  • Straighten and relax your legs again. Pause, wait, and take 2 focused breaths while you let the tissue adapt.
  • Move the roller halfway down your thighs and repeat the techniques, and then move it just above your knees and repeat.

3. SI Joint Shear

SI Joint Shear
MELT Method, photo by Brian Leighton

Why: Improves SI joint hydration, prepares the body for bent knee press, helps relieve pelvic and low back pain

  • Position the roller under your pelvis, and then bring your knees toward your chest. Point your knees toward the ceiling, but stop before your thighs are fully perpendicular to the roller. Main­tain a consistent pressure and slowly angle your knees slightly right and left to explore both sides of the SI joint. Try to keep your knees together.
  • Pause on the right side and Shear the right SI joint by making small circles with your upper legs 2–3 times in each direction, clockwise and counter-clockwise. You can also try circling just the lower leg in larger but slower circles. Also try moving your knees forward and back in a marching motion, 2–3 times slowly. Once you Shear, pause for a moment, maintain the pressure, and take 2 focused breaths.
  • Switch sides and repeat.

4. Bent Knee Press

Bent Knee Shear
MELT Method, photo by Brian Leighton

Why: Improves hydration on the front of the thigh; reduces hip, knee, and low back pain

  • Place your right foot on the floor and interlace your hands loosely over your left shin.
  • Begin by tucking your pelvis so that your pubic bone rises and your pelvis travels toward your side of the roller. Feel the two-directional pull on the front of the right thigh, as the front of the pelvis moves away from the knee. As you exhale, sense the natural engagement deep in your abdomen (if you need help sensing this automatic contraction, make a shhh sound) and allow your ribs to sink toward the floor as you gently pull your left knee closer to your chest to increase the tensional length you sense on the front of the right thigh. Hold for 3 focused breaths.
  • Switch sides and repeat.

5. Single Arm Reach with Gentle Rocking

Single Arm Reach
MELT Method, photo by Brian Leighton

Why: Improves your balance and your connection to your center of gravity, restores shoulder joint hydration and mobility

  • Sit at the end of the roller and slowly lie down with your knees bent and forearms on the floor. Make sure your head and your pelvis are on the roller and your feet are in line with your sit bones, knees bent. Place your forearms on the floor and gently tip your body from left to right like a rainbow, keeping your spine on the roller the whole time. This gives your spine time to adapt to the pressure, engages your Autopilot, and challenges your balance. Do this for 30 seconds.
  • Reach your hands toward the ceiling, palms facing in, as if you’re holding a box the width of your shoulders.
  • Breathe in, keep your arms straight and energized, and reach your fingertips toward the ceiling. On the exhale, allow the weight of your arms to sink your shoulder blades down without bending your elbows.
  • Slowly let one arm come toward your hips, while the other moves toward your ears. Switch positions several times, making a scissor-like motion in front of your body while keeping your shoulders heavy and your spine still.

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