Fascia Stretch Therapy

What is Fascia?

Fascia is a thin, flexible layer of connective tissue that surrounds and supports the body’s muscles, organs, bones, and nerves. It’s made up of multiple layers of collagen-rich tissue with a liquid called hyaluronan in between. 

Why stretch your fascia?

Fascia stretching is a way to keep the connective tissue in your body flexible and healthy. It can help relieve pain, improve range of motion, and reduce tension. 

Fascia Stretching Techniques!

Standing Calf Stretch: Stretches the calf muscle and can help with plantar fasciitis 

Downward Dog Pose: A yoga pose that strengthens the body and can help with pain and tension 

Foam Rolling: A yoga pose that strengthens the body and can help with pain and tension 

Box Breathing: Slow, deep breathing that can help loosen tension in the neck 

Other Ways to Promote Fascia Health!

• Regular movement
• Staying hydrated
• Managing stress
• Heat therapy, such as a heating pad, warm shower, or bath
• Yoga therapy

Important Fascia Tips!

• Be patient and listen to your body
• Play an active role in the stretch
• Wait at least 90 to 120 seconds at a stretch, usually longer

Stretches to try Now!

Heel sit

Fascia tightness that runs from your big toe to your heel can lead to plantar fasciitis. You’ll feel this stretch along the length of your foot.

1. Come into a kneeling position with your knees bent and your shins parallel to the floor.
2. Curl your toes under and sit back on your heels.
3. Align your ankle bone with your big toe to protect your knees.
4. Maintain a straight back and lean forward or backward to make the stretch more or less intense.
5. Hold this position for up to 3 minutes.
6. Repeat 1 to 3 times.

Downward Facing Dog

Do Downward-Facing Dog to boost your energy or unwind after a long day. This yoga pose strengthens your entire body while alleviating pain, tightness, and tension.

1. Begin in a tabletop position.
2. Spread your fingers as wide as possible and press evenly into both sides.
3. Press into your hands as you lift your hips, bending your elbows and knees slightly.
4. Raise your heels slightly, maintain a slight bend in your knees, and elongate your spine.
5. Tuck your chin in toward your chest.
6. Hold this pose for up to 1 minute.

Standing Hip Flexor

This stretch helps compensate for long periods of sitting. It can loosen up and lengthen your hip flexors, which helps to improve posture and alleviate pain.

For balance and support, place your opposite hand on a wall, table, or chair.

1. Yield your weight onto your left foot.
2. For balance, press into your big toe and focus your gaze on a fixed point.
3. Bend your right knee and bring your heel toward your glute.
4. Grasp your ankle with your right hand.
5. Elongate your spine and maintain a slight bend in your left knee as you engage your core and glute muscles.
6. Draw your knee down and into the midline of your body.
7. Place your opposite hand on your hip, reach it back to your ankle, or extend it overhead.
8. Hold this position for up to 1 minute.
9. Repeat on the opposite side.

Standing Figure Four

This stretch helps lengthen hip flexor muscles and relieves tightness in your back, core, and glutes.

For balance and support, place your hand on a wall, table, or chair.

1. Yield your weight onto your left foot.
2. For balance, press into your big toe and focus your gaze on a fixed point.
3. Place the outside of your right ankle on your lower left thigh.
4. Keep your hips square to face forward, elongate your spine, and lift your chest.
5. Bend your left knee to lower your hips into a squat position.
6. Hold this position for up to 1 minute.
7. Repeat on the opposite side.

Extended Side Angle Pose

This yoga pose stretches the entire side of your body and your hips. It also builds strength.

To add in a gentle neck stretch, exhale as you rotate your neck to look toward the floor. As you inhale, rotate your neck to look up toward the ceiling. Do this 10 times. Keep the rest of your body stable to isolate the movement.

1. Jump, step, or walk your feet apart.
2. Turn your left toes forward and your right toes out at a slight angle.
3. Position your left heel on the same plane as the inside of your right foot.
4. Bend your right knee and position it above your ankle.
5. Don’t allow your knee to move past your ankle.
6. Bend your hips forward and place your left hand on the floor or a block inside your left foot. Or, place your elbow on your lower thigh with your fingers pointing toward the center with your palm facing up.
7. Reach out through your right fingertips while pressing firmly into both feet.
8. Hold this position for up to 1 minute.
9. Repeat on the opposite side.

Causes for Fascial Restriction

Fascial restriction has a variety of causes, which are mostly related to trauma, injuries, or not moving enough.

These causes include:

• overuse
• repetitive movements
• injuries
• weak muscles
• poor posture
• physical, mental, or emotional stress
• extended periods of sitting or standing
• overall lack of physical activity
• misalignments and imbalances

Complications

Fascial restriction can cause or contribute to:

• pain and discomfort
• reduced mobility
• limited range of motion
• tension and compression
• headaches
• poor sleep quality
• fatigue
• stress, anxiety, or depression

Take Away

A regular stretching and joint mobility routine is essential to maintain flexible, healthy fascia. Use the stretches above as a starting point to create a routine that works for your body and needs. Try this “pretzel squat”. It is a favourite …

Include plenty of physical activity and allow yourself plenty of time for rest, relaxation, and sleep. Commit to improving your fitness level and overall well-being, which can help you feel and perform better.

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