The following topics are discussed in this video:

• Fascia defined (2 definitions)

• Why fascia is important and its basic functions

• Factors that can cause disruptions throughout our fascial network

• What happens to fascia when disruptions exist

• Important principles for fascial fitness training

• Fun facts about fascia

• A recommended book to read if you wish to delve deeper into this topic

This video highlights the four dimensions of fascia training with examples of each. This will give you a better understanding in relation to how we will change the structure and architecture of the fascial network during our movement practices.

Welcome to the "Tending To Your Base" movement classes. We begin our movement journey with our base, also known as the feet. We move from the ground up in this course, starting with the feet and then working our way up to the jaw. Addressing the fascia in all parts of the body is incredibly important as disruptions in one area of the body can impact another area of the body. After all, it's all connected! 

As you move through this course, I invite you to respond to the journal questions and prompts. Write down your observations, learnings and key takeaways. This is a great way to document your journey as you progress through this course. Take note of any changes you experience in your body. Perhaps you notice that you have more energy following our morning fascia routine class. Maybe you start to become aware of how your spine connects with the ground when you are lying down. Maybe a certain fascia stretch reduces tension in an area of the body that usually feels stiff.

There are opportunities to apply your learnings off of the mat too. You may find that you just instinctively do something that supports your facial system, such as belly breathing, hopping over a puddle, walking up stairs in a creative way, shaking out your limbs, engaging in full body stretches throughout your day, moving your spinal chain in different directions, and so on.

Our first movement practice activates the “feel” component of fascia training. As we move around on our mats during this practice, we make use of sensory stimuli to help strengthen our sense of feeling. This type of exercise can help increase overall body awareness. The movements in this class will send information to the central nervous system about how each foot connects with the surface and how it feels. The information that we take in through our fascial network can change body patterns and habits when we draw our attention to it.

This movement practice is designed to help you notice what it feels like to allow your leg muscles to relax. We will explore one leg at a time. One leg will be in a state of tension (muscular contraction), while the muscles of the other leg will be in a relaxed state. You can compare and contrast what muscular contraction feels like versus muscular relaxation. The movement will be taking place in the hip socket as the leg swings like a pendulum (back and forth).

This class includes actively loaded fascia stretches. This type of stretch differs from conventional stretching. When we actively load the fascial tissues, we contract the muscle or muscle groups that we are fascia stretching (the muscles that have been shortened). We create tension in the muscles to help stimulate our fascial network and to create changes. Some of our stretches will be isometric (muscular contraction without movement), while others will be dynamic (moving in and out of the fascia stretch). It's all good if this type of stretch is new to you. I will guide you through the stretches. It will become more intuitive the more you explore this type of stretch. 

This movement practice includes more actively loaded fascia stretches. In this class, we will stretch the calves, quadriceps, hamstrings, hip flexors and gluteal muscles.

The backs of the legs are notoriously described as being “tight.” This tightness is mostly due to sitting for extended periods of time throughout the day. On top of that, the hip flexors and glutes become weakened when our body is in a seated position for too long. In time, this can lead to lower back pain, stiffness and/or discomfort.

If you find yourself in a seated position often, fascia will send information to your brain stating that this is your body's natural shape. Over time, your body will naturally enter a state of flexion and will shorten the large dorsal line. The dorsal line runs from the soles of the feet, up through the heels, through the Achilles tendon, then through the backs of the legs, glutes, back body, neck, and all the way up to the skull. This fascial line helps us maintain our upright posture. If the lower body is in a seated position often, it will influence the rest of the body.

This is why variability in relation to movement is super important for your fascial network. Staying in one position for too long is not good for the health of your fascial system.

In this class, we explore a different type of fascia stretch called a “melting stretch.” Melting stretches are commonly seen in restorative yoga classes and yin yoga practices. Melting stretches are when you enter a posture and you hold the pose for a few minutes. You usually use props to help you stay in the posture so that way you can melt into the pose without any effort or strain. The goal is to relax the muscles that you are stretching. You are not in your end range of motion when you are in a melting stretch.

Melting stretches target the parallel and extramuscular fibers within the muscle. Melting stretches do not stimulate the tendons. From this description, it is clear that actively loaded stretches (the stretches we’ve done in our previous classes) support our fascial system in a different way. This is why melting stretches are a great addition to your exercise routine.

In addition to this, melting stretches help us tap into the parasympathetic nervous system (rest-and-digest). Activating the parasympathetic nervous system can help your brain and fascia communicate more effectively with one another. 

The lower back is a common area of discomfort for many people across the globe. This is why we devote an entire class to improving the elasticity in this area of the body. The goal is to help the lower back become more resilient over time.

In this class, we explore rebound elasticity! This is one of the four dimensions of fascia training. This rebound exercise will target the thoracolumbar fascia (TLF), which is a super strong structure. The TLF needs to be supple and have a springy gait. The TLF needs to be stiff and it needs to engage in dynamic movements. If the TLF isn’t being trained, fascia in this area becomes matted and will eventually lose its elasticity (in other words, its spring-like movement). This can eventually lead to poor mobility throughout the low back (stiffness), weakened core muscles (which will impact all types of movement), as well as chronic lower back pain.

This class includes a rebound exercise that is intended to support the TLF. We will play around with bouncing into diagonals to target different layers of the TLF.

This class includes one of the best movements for your core and spinal chain. This movement offers a warm-up to the entire body (including your fascial system) as we connect breath to action.   

Are you ready to strengthen your core muscles?! This fascia routine for your core will help you develop a strong and more resilient core over time.

There can be many restrictions in this area of the body due to lifestyle, posture habits, breathing patterns, and so on. With this in mind, I recommend returning to this class 2 to 3 times a week. I invite you to notice the changes that take place in your physical body as you tend to your core muscles.

This movement class relates to the “revive” component of fascia training. In this class, we will use our fingertips to apply gentle compression to the fascia that surrounds the ribcage and diaphragm.

Fascia LOVES tension and compression. It’s one of the ways in which we can make changes to our fascial network. Fascia hugs are a great way to rejuvenate and revive fascia as it can help hydrate the fascial matrix, transporting fluids and nutrients throughout the body. In addition to this, this lubrication can create that glide and slide action that occurs between the layers of the skin, fascia and muscles. We want this gliding and sliding movement as this indicates that fascia is healthy and nourished.

This upper body fascia fix routine addresses tension that tends to accumulate in the upper body. This build-up of tension could be due to our physical and emotional response to stressors, posture habits, sleeping habits and breathing patterns.

In this class, we fascia stretch the chest, trapezius muscles and the deltoids. I've found that this routine is great for building muscular definition in the shoulders and arms. 

The neck. Yet another area that is deeply impacted by sticky fascia. When we have dense fascia in and around this area, this can lead to a reduced range of motion, stiffness, tightness, headaches, pain, discomfort, and so on.

Many of us engage in forward head posture numerous times throughout the day. Forward head posture is a common condition where the neck moves out of its neutral alignment. Looking down at your phone while texting is one way in which many of us enter forward head posture on a daily basis. When the head moves forward, the neck moves along with the head. It is likely that the shoulders and upper back body (and maybe the mid-back) will round forward when engaging in forward head posture. To make matters worse, the head weighs A LOT! The average human head weighs between 10 to 12 pounds. It is said that for every inch your head sits forward, the weight of the head is increased by about 10 pounds. When your head moves 1 inch forward, this is equal to approximately 22 pounds of weight; weight that your neck and all that’s connected has to support. Yikes!

This is why tending to the fascia in and around the neck is incredibly important. This class will help rehydrate your fascial matrix, so that way you can find ease in movement.

This class will help release jaw tension by tending to the fascia that exists in and around your jaw. There is a tendency to clench your teeth when in stressful or uncomfortable situations. In addition to this, some of us may wake up in the morning with jaw tightness. This could be the result of teeth clenching and grinding throughout the night (sleep bruxism). Repetitive patterns, like teeth clenching and grinding, will impact facial fascia and neck fascia over time. This could lead to movement restrictions, pain, discomfort, jumpiness in movement when opening and closing the mouth, and so on.

This class is super gentle and relaxing. This class offers a sweet release to the fascia supporting the jaw.

Wake up the mind and body with this morning fascia routine. This practice will help get the energy flowing in a way that will serve you well both on and off the mat.

This class is a nighttime fascia routine. This bedtime routine includes fascia stretches, breathwork and a full body scan. This is the perfect class to help you unwind, destress and relax before bed. Bonus - you can wear comfy clothes, socks and you can even do this practice from the comfort of your bed!

This class invites you to stretch, strengthen, stimulate and revive your fascia off of the mat. This chair fascia class is one that you can do at home, at work and when you're on the go (as a passenger in a car, at an airport, on a plane, on a bus, etc.). We can take our fascia work off of the mat with us into our daily lives.

In this video, I express my gratitude and appreciate for you. You are awesome!!!