Taking the time for self-care can sometimes seem daunting or even impossible. Below you’ll find videos that will guide you through caring for nearly every area of your body. Many of these stretches can be incorporated seamlessly into your day while you complete other tasks.
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Key Stretches and Exercises for Fascia Wellness
- Diaphragmatic Breathing
- Legs Up the Wall
- Calf Stretching
- Squats for Alignment and Strength
- Shoulder Alignment Stretch
- Kitchen Sink Stretch (Upper and Lower Body)
- Reverse Kitchen Sink Stretch
- Hamstring Stretch
- Seated Back of the Leg Stretch
- Inner Thigh Stretch
- Belly Stretch
- Paint the Bubble Upper Body Stretch
- Three Phase Neck Stretch
- Stretch Along with Me Video
Diaphragmatic (Belly) Breathing
The best change you can make in your wellness practice is to make diaphragmatic breathing your default way of breathing. Belly breathing is more efficient and stimulates your vagus nerve, helping you rest and relax.
Legs Up the Wall
A yoga pose called ‘legs up the wall’ has many benefits, which we will review in this video. People with low back pain, leg pain, and many other health issues may find this pose helpful. It provides a long, slow stretch, perfect for releasing fascia. It is very calming and a great option when preparing for a restful night.
Calf Stretches
The fascial web becomes more dense as it comes down the leg into the calf and foot. If you are doing any kind of exercise, including walking, you must make sure your calves are flexible. This method of stretching mimics the stride of walking, creating a functional stretch. It can also be paired with other activities or stretches to save time.
Basic Squats for Alignment and Strength Building
My version of the squat exercise is not for power. We are focusing on improving the posture and alignment of the lower body. Good posture and alignment are essential for the health of your fascia and your body’s overall function. Start squatting the right way, and you’ll feel the benefits! Stay functional and fit!
Shoulder Alignment and Mobility Stretches
Many of us experience pain and tension in the upper back, neck, and shoulders. The culprit is often tension in the front of the shoulders from working at computers or using our phones. This quick and easy stretch should be done as many times per day as you can fit it in! It will balance the forward motions of daily life quickly and effectively.
Kitchen Sink Stretch
This incredible whole-body stretch can be done at the kitchen sink or any door with knobs on both sides. It will help you discover where you are the tightest and help you ease that tension out. This stretch is perfect for tightness in the shoulders, lower back, and hamstrings.
Reverse Kitchen Sink Stretch
Hamstring Stretch
Due to sitting in cars, at work, and home, our hamstrings are continually in a shortened position. This tension pulls the hips and knees into less-than-ideal positions, creating hip and back strain. This simple stretch can be done anywhere to release the fascia and allow the hamstrings to stretch.
Seated Hip and Leg Stretches
Do you have foot, knee, or hip pain when getting up after sitting, driving, or being in bed for a long time? These stretches will get your fascia gliding and your blood flowing before you get moving and reduce the strain on your joints.
Inner Thigh Stretch
The inner thigh area can become tight and painful with chronic sitting and leg crossing, causing imbalances which result in knee, hip, or foot pain. This easy stretch feels great and is easy to do.
Belly (Psoas) Stretch
Everyone needs tummy time, even adults. We spend most of our time in a seated position, shortening our abdominal area, which can result in a wide range of issues from digestive problems to back pain. Learning how to safely and effectively release your belly area can be life changing! This will be a new or rare position for most people, so be sure to start off slow. Simply laying face down on the floor will be enough for some people to feel new sensations. Listen to your body. Go slow and use deep belly breathing.
Paint the Bubble Upper Body Exercise
The ‘Paint the Bubble’ movement exercise takes your upper body through a wonderful range of motion, encouraging the fascia and muscles in the upper back, neck, and shoulders to stretch and glide. This movement promotes blood flow, which heals our tissues. Paint the Bubble at your workstation or while watching TV. It only takes a few minutes.
Three Phase Neck Stretch
Stretching the neck requires gentle patience. Our necks are capable of a wide range of motion, but we don’t use it regularly in our culture, so we tend to lose it. This gentle stretch feels great and will help increase your motion and improve the blood flow so your tissues can feel better! Try this at your computer or if you wake up with a stiff neck.
Stretch Along with Me
Follow along as I complete many of the myofascial stretching exercises I recommend to my clients. We’ll do several essential stretches to target common problem areas.