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What is Fascia & Why You Need to Stretch It?

First, what is fascia exactly? 

Here's the Fascia Research Congress definition:

"A fascia is a sheath, a sheet, or any other dissectible aggregations of connective tissue that forms beneath the skin to attach, enclose, and separate muscles and other internal organs.”


"The fascial system consists of the three-dimensional continuum of soft, collagen containing, loose and dense fibrous connective tissues that permeate the body. It incorporates elements such as adipose tissue, adventitiae and neurovascular sheaths, aponeuroses, deep and superficial fasciae, epineurium, joint capsules, ligaments, membranes, meninges, myofascial expansions, periostea, retinacula, septa, tendons, visceral fasciae, and all the intramuscular and intermuscular connective tissues including endo-/peri-/epimysium. The fascial system surrounds, interweaves between, and interpenetrates all organs, muscles, bones and nerve fibers, endowing the body with a functional structure, and providing an environment that enables all body systems to operate in an integrated manner.


Here’s a simple analogy: Your body is like a bowl of soup.

Fascia is like the broth in a bowl of vegetable soup, connecting, penetrating, permeating, and separating all the vegetables… which are like the muscles, bones, organs, ligaments, tendons, fat, skin, and everything else. 

Second, why is fascia so important and actually the root cause of pain.

Each individual muscle fibre is poured into a fascia pocket. So in order for your muscles to be both flexible and strong, your fascia has to be healthy.

Healthy fascia is pliable, bendable, hydrated, gushy, flexible, moving, changing, elasticity. Unhealthy fascia is cemented, stiff, tough, matted, like a brick wall, plastic-y, unbendable, tough, dry, brittle and hard.

When our muscles are strong and flexible they move us around with ease and grace. But when our fascia becomes unhealthy, it binds and strangulates our muscles... making us weak and stiff and ultimately causing us pain.

One of the most common areas where pain occurs in the body is at a joint or in the spine (ankles, knees, hips, SI Joint, low back, middle back, upper back, shoulders, neck, elbows, wrists). This happens because over time our muscles accumulated too much dense fascia - from repetitive movements or a lack of diversity of movement. The muscles stop doing their job to move our bodies around - to make movements in other words. But we keep moving. So our joints overwork to allow our bodies to move. Eventually wear and tear in the joint shows up and you experience pain and injury.

The most common approach to solving this is to ‘strengthen’ muscles in the body. However, if you don’t remove some of the dense fascia first, the strengthening be less effective.

Lastly, how do you treat your fascia?

There are a number of methods out there that treat fascia. The Bendable Body Method is very effective because it targets the densest, stiffest fascia - without pain. It also simultaneously strengthens muscles and establishes correct posture.

The fascia is activated and engaged when you eccentrically stretch it with resistance. This means putting the target muscle in a short or contracted position and resisting while you lengthen it for the stretch. It’s the exact opposite of a concentric strength training movement. We recommend you follow the 4 Pillars of a stretch to get started.

Give this stretch a try and discover what it means to release your fascia:

Pillar 1 - Start Position: In a lunge position. 

Pillar 2 - Resist: Drive your front heel down and back to activate your hamstring. 

Pillar 3 - Lengthen for the Stretch with resistance throughout the movement: Sitting your hips back while you continue to resist. 

Pillar 4 - Release and Return to the Start position. Repeat Pillar 1.

*Try 3 sets of 6-10 repetitions on one leg before going to the second leg. Get up and walk around and compare the 2 legs. See how loose and light the first leg feels compared to the other leg - from stretching your fascia. Now do the other leg! 

20 thoughts on “What is Fascia & Why You Need to Stretch It?”

  1. Magdalini Agrafioti

    I have tried this exercize in the past, at the recommendation of my chiropractor. It turned out damaging my knees even more.

    1. Hi Magdalini, You would probably do better with a different version of a hamstring stretch – a standing one or on your back – until your knees get better and you can easily kneel.

    1. Hi There! You’ll have to tell me why driving your heal down disturbs you. That is exactly what you need to do in order to do the stretch!

      1. I think he’s speaking about the correct spelling of the word. In this case the back part of the foot is spelled ‘heel’. ‘Heal’ is the process your body goes through to rejuvenate and increase health.
        I didn’t even notice until I saw the comment.

        1. In my opinion, pointing out a spelling error is good insight. But defining the meaning of the spelling variation is insulting to professionals who are making a difference in people’s lives.
          For me personally, Bendables has brought me newfound strength in my life.

      2. Sita, I think she was referring to the incorrect use of “heal”, rather than “heel”, and not the actual insltructions.

    1. 3 sets of 10 is a great starting point. We have so many ways you can put together a stretching routine – you can do a flow of many different stretches, a flow that targets one particular muscle group, or you can focus on one stretch in sets. All of these are great ways you stretch. If you stretch daily – even a little bit – that would be awesome… however, even 2-3 times a week is going to have a big impact!

    1. Yes there is – there are actually many. But try the stretch on the video here:

    1. Great Question – all of our stretches are joint safe. We do not stretch into joints and actively stay away from them – that is what the resistance is for as well as avoiding end ranges – the exact opposite of traditional stretching. The first stretch in this blog post would be great for your hips: – it’s for the medial hamstring.

      1. They are in the common injuries section:

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