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Exploring the Rolfing® Ten Series: A Journey Toward Alignment and Ease

Updated: May 8



Rolfing, a form of bodywork pioneered by Dr. Ida P. Rolf in the mid-20th century, is known for its holistic approach to improving posture, alignment, and overall well-being. One of the foundational elements of Rolfing is the “Ten Series,” a structured progression of ten sessions that aims to systematically realign the body. In this post, we'll take a closer look at the Ten Series and what to expect from each session.


What Is Rolfing?

Rolfing is a hands-on manual therapy that focuses on the fascia—connective tissue that surrounds and supports muscles, bones, and organs. Over time, fascia can become tight and restricted due to stress, injury, or poor posture, leading to discomfort, limited mobility, and a sense of misalignment.

Certified Rolfers use precise touch to manipulate fascia, helping the body return to a state of balance. This work not only reduces pain and improves movement but also supports emotional and psychological well-being. The Ten Series is a methodical, whole-body process that embodies these goals.


The Rolfing Ten Series: A Structured Progression


The Ten Series is broken into three distinct phases:

  1. Sessions 1–3: Surface Layer ("Sleeve") Sessions

  2. Sessions 4–7: Deep Core Sessions

  3. Sessions 8–10: Integration Sessions


Each session addresses specific regions and functions of the body while building upon the previous work. Sessions are usually spaced 1–2 weeks apart, allowing time for integration and adaptation.

Note: Everyone experiences Rolfing uniquely. You can read more in the post titled, "What Can Someone Expect from a Rolfing® or Advanced Bodywork Session."

Sessions 1–3: Loosening the Surface – The “Sleeve” Sessions

These initial sessions focus on the more superficial layers of fascia and work to establish a sense of ease and openness.


Session 1: Opening the Breath

  • Primary Focus: Ribcage, diaphragm, shoulders, arms

  • Goal: Improve breathing capacity and ease

  • Additional Areas: Hips, upper legs, hamstrings, neck, spine

  • Client Feedback:

    • Breathing feels easier

    • Pelvic tilt feels more balanced

    • Reduced pain and tension

    • Greater sense of comfort and ease


Session 2: Finding the Ground

  • Primary Focus: Feet, ankles, and lower legs

  • Goal: Create a stable foundation

  • Integrative Work: Neck, back, pelvis

  • Client Feedback:

    • Feel more grounded and supported

    • Chronic knee, hip, and lower back issues often improve

    • Sense of the lower body supporting the whole system


Session 3: Establishing the Vertical Line

  • Primary Focus: Side body view (alignment of head, shoulders, hips)

  • Goal: Build vertical support under gravity

  • Highlights: Milestone session; begins deeper work

  • Client Feedback:

    • Feel taller (some clients gain measurable height)

    • Chronic issues often significantly reduced

    • Systemic balance noticeably improved


Sessions 4–7: Deep Support – The “Core” Sessions

These sessions explore the deeper connective tissue and structural alignment from pelvis to head.


Session 4: Accessing the Midline

  • Primary Focus: Inner arch of foot to pelvic floor

  • Goal: Establish vertical support from the ground up

  • Client Feedback:

    • More stable and controlled walking

    • Better foot and leg alignment

    • Relief from chronic foot, calf, or pelvic discomfort


Session 5: Front Body Alignment

  • Primary Focus: Abdominals, hip flexors, ribcage, front of the neck

  • Goal: Balance the front of the body with the spine

  • Client Feedback:

    • Easier breathing and upright posture

    • Reduced back tension

    • Profound changes in perception and body image

    • Clients often say at this point: “I feel like a different person from when I've started.”


Session 6: Organizing the Back Line

  • Primary Focus: Legs, pelvis, spine, back of shoulders and neck

  • Goal: Provide deeper support through the back body

  • Client Feedback:

    • Feels "anchored" and strong

    • Relief from chronic back and shoulder tension

    • Even better posture and effortless standing/walking


Session 7: Releasing the Neck, Head & Jaw

  • Primary Focus: Head, neck, jaw

  • Goal: Create separation and ease among head, neck, and shoulders

  • Client Feedback:

    • Reduced jaw tension, TMJ symptoms, and headaches

    • Significant milestone in overall integration

    • Sense of spaciousness in the upper body and connection to the space above


Sessions 8–10: Whole Body Integration

The final three sessions focus on bringing together the work from the first seven. The goal is to create lasting integration and ease in movement.


Session 8: Integrating the Lower Body

  • Primary Focus: Legs, feet, and gait

  • Goal: Refine how the lower body supports movement

  • Optional Focus: If lower body is stable, session may shift to upper body needs


Session 9: Integrating the Upper Body

  • Primary Focus: Upper torso, shoulders, arms

  • Goal: Improve coordination and support in the upper body

  • Emphasis: Holistic connection over isolated symptom relief


Session 10: Full-Body Integration & Closure

  • Primary Focus: The whole body

  • Goal: Synthesize changes and support long-term alignment

  • Outcome: A sense of closure and readiness to continue day to day life with a new body awareness


Ten Series Plus Additional Sessions

While the Ten Series is structured, additional sessions may be added before, during, or after it to address specific challenges. These focused sessions:

  • Target acute issues for fast relief

  • Do not interfere with the Ten Series process

  • Are tailored to the client’s current needs


Post Ten Series: What Comes Next?

Many clients ask: "What happens after the Ten Series?"

The answer depends on your lifestyle, health, and goals. Options include:

  • Maintenance Sessions – Scheduled every 2, 3, 6, or 8 weeks

  • As-Needed Sessions – Scheduled when new challenges arise

  • Repeat Ten Series – Some clients return after 1, 2, or 5 years

  • Check-Ins – Especially helpful during times of stress, major life transitions, or new physical activity


Clients who are active, managing chronic issues, or under emotional stress often benefit from regular sessions. Each post-series session is personalized using the same holistic principles as the Ten Series. If you're not sure what you need, ask your Rolfer. Or simply ask yourself: "How would I like to be supported moving forward?"


Benefits of the Rolfing Ten Series

  • Improved Posture – Realigns the structure for long-term support

  • Greater Mobility – Increases flexibility and ease of motion

  • Chronic Pain Relief – Especially for musculoskeletal challenges

  • Reduced Stress – Helps release deep-seated tension

  • Heightened Body Awareness – Encourages mindful movement


Conclusion

The Rolfing Ten Series is a methodical and individualized journey toward balance, alignment, and ease. Each session builds on the last, progressively supporting your body's natural organization and vitality. Whether you’re seeking relief, more movement, or a deeper connection to your body, this holistic approach offers a transformative experience.


To decide what path is right for you—whether it’s a single session, The Posture Reset- 3 Focused Rolfing Sessions, or the full traditional Rolfing Ten Series—consult with a Certified Rolfer.


To your health,

Elias Limberopoulos, Certified Rolfer®

 
 

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By Appointment Only. 773-627-2698

Relaxation Station

10655 S. Hale Ave

Chicago, IL 60643

Monday: 10:00am - 8:00pm

Saturday: 10:00am - 5:00pm

Garrett Wellness Center

3020 N. Kimball Ave

Chicago, IL 60618

Thursday: 10:00am - 8:00pm

Friday: 10:00am - 8:00pm

Holistic Health & Beauty

7702 S. Cass Ave, Suite 240

Darien, IL 60561

Tuesday: 10:00am - 8:00pm

(Alternating Tuesdays)

© 2025 by Elias Limberopoulos. 

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