Why should you care about Fascia? Part 1
Fascia is a real buzz-word these days - and that is for a reason! This omnipresent connective tissue has been intensely researched over the past years and its impact on our health and wellbeing really impresses me as a mindful movement teacher and scientist. I love to incorporate specific tools and awareness cues into my Yoga or Qigong classes, for my students to tune into this interconnected web of fascia. Why would you want to tap into this system of fascia you might ask?
Whenever you feel some stiffness in your body, or even pain, it most probably restricts you in a way that your whole body movement is feeling a bit clunky and out of alignment.
You can feel that the energy does not flow through that area with ease - can it be that your fascia is tight?
the big deal with fascia
Fascia has been one of the most overlooked yet essential components of our body in the past. Now a lot of research is focussing on this intricate web of connective tissue that surrounds and supports not just our muscles, organs, and bones but also influences the way you move, your flexibility, as well as proprioception (our sense of body position) and interoception (our internal sense of well-being).
When fascia becomes tight or restricted, it can contribute to stiffness, discomfort, and even chronic pain. Fortunately, there are effective ways to release fascial tightness through (self-)massage, myofascial release tools and Yin Yang Yoga (and more) to name a few.
What is Fascia made of?
Fascia is that 3D spiderweb that holds everything in place while allowing movement and adaptability. Healthy fascia is supple, elastic, and hydrated, enabling smooth and pain-free movement.
It consists of ground substance, a gel like fluid that contains hyaluronan (HA). This component actively pulls water into the tissue, which pressurises the system so you have a cushioning effect. We then also find cells (fibroblasts) that produce collagen fibers that make up that dense mesh like structure. The collagen fibers are usually oriented in one direction making up a wavy pattern, giving the tissues its tensile strength. Now the amount of elastin found in the fascia differs in different parts of the body, it plays a role for elastic capacity as the name suggests.
These fascial tissues are highly innervated and gives us the information of where we are in space but also of how we feel on the inside. I will speak about the fascinating connection of fascia and the nervous system in a following blog post.
Fascia can be classified as superficial (right underneath the skin), deep or visceral and then its further classified according to anatomical location.
What makes our fascia restricted or stiff?
Factors like poor posture, lack of movement, but also repetitive one sided movement, dehydration, stress and injuries can cause fascia to become stiff or thickened: leading to restricted motion and discomfort.
As we age, the fluid component of our body naturally reduces and the structure of the fascia changes, which contributes to a hardening or stiffening of these tissues - especially then we should keep those tissues supple!
How can we support healthy fascia?
First of all, moving the body in all dimensions and releasing any kind of stiffness in the fascia is helpful for everyone. Looking after yourself and in particular your fascia can be done by using specific techniques that hydrate, release and improve the elasticity of this important tissue:
1. Self-Massage and Myofascial Release Tools
Self-massage techniques and tools like foam rollers, massage balls, and even Guasha stones can help break up mild fascial adhesions, improve circulation of blood, lymph and other fluids, and restore movement. These tools work by applying sustained pressure to specific areas of the body with either some rolling or other techniques that re-instate the hydration and therefore the ‘gliding’ of the tissues.
Explore the world of Fascia
What is myofascial release and what are its benefits?
Learn 3 myofascial release techniques to improve circulation, hydration and range of motion. Practice this by itself or in combination with Yoga.
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2. Yin Yoga for Fascial Release
Yin Yoga is a powerful practice for restoring fascial health. Unlike more dynamic forms of Yoga, Yin focuses on long-held, passive poses that target also deeper connective tissues. By holding these poses for 3-5 minutes (or longer), we allow the fascia to gently stretch, let go of tension and upon release of a long held pose, the tissues can rehydrate. This also promotes deep relaxation and nervous system regulation, as our facia is highly innervated and feeds back to our nervous system.
Although Yin Yoga is a wonderful practice for our fascial health, vary your impact on your body and mix things up! Our tissues also like bouncy movements for that elastic quality. That’s why I love my Qigong practice, which contains bouncing, tapping and slow gentle stretches.
So you see, there are more practices that help keep our fascia happy, but I will end here.
In the next section of this series I will talk more about the connection of fascia to the nervous system and emotions.
Simone x
References on fascia facts (if you wish to dig in deeper):
Slater Alison M. Fascia as a regulatory system in health and disease. Frontiers in Neurology. 2024 Aug; Vol 15. https://doi.org/10.3389/fneur.2024.1458385
Pratt RL. Hyaluronan and the Fascial Frontier. Int J Mol Sci. 2021 Jun 25;22(13):6845. doi: 10.3390/ijms22136845.