If you've never heard of fascia before, take a moment to read a little more. God really shows his handy work with this. Fascia, a complex, vital connective tissue that plays a significant role in our body's movement and overall well-being. It's EVERYWHERE inside of you.
For a long time, the medical world overlooked it as this unnecessary layer that was in the way during surgeries, however now we're learning how vital it actually is! It's even being considered a sensory organ like your eyes and ears.
Fascia is a three-dimensional web-like matrix of connective tissue that surrounds and interpenetrates every muscle, bone, organ, nerve, and blood vessel in our body. Picture it as a seamless, continuous system that runs from head to toe, supporting and connecting various structures within the body. Like the spiderman costume, the fascial network ensures stability, flexibility, and efficient communication between different body parts. A liquid called hyaluronan is between each layer helping your fascia stretch as you move. It has nerve endings that help you sense your body in space and even what's happening inside of you.
When we move, this fascial network responds by adjusting its tension and elasticity, allowing for smooth and coordinated motion. It can literally change its consistency from liquid goeyness to a tightly woven mesh.
We can mind our fascia, just like we do our skin and diet. The more we take care of it, the more it will take care of us. Physical or emotional stress, injuries, toxins, repetitive movements, or sedentary lifestyles can create areas of tension and adhesions within the fascial system. Inflammation and trauma can dry up that hyaluronan liquid and actually damage your fascia. These restrictions can hinder the body's ability to move freely and efficiently, leading to discomfort, reduced mobility, and potential injury.
3 ways to keep this incredible system alive.
Hydration
Dehydration deeply affects fascia by contributing to the tightening, shortening and hardening of this connective tissue - the opposite effect we’re going for.
Every day our bodies lose fluid from excess sweating, chemicals, dehydrating diets and more, so it’s essential to up our hydration intake – and quality. But it’s not just about drinking more, it’s about *maximizing* the water you’re already drinking so it can actually reach and rehydrate our fascial system.
Here are a few ways to enhance hydration absorption in the fascia:
Add sea salt and lemon (and even chia seeds) to your water for deeper, longer-lasting hydration.
Eat your water! Add in more water-rich fruits and veg into your daily diet.
Sip bone broth before bed.
Incorporate more detoxing green juices/smoothies.
Unwinding Fascia through Movement:
Engaging in intentional, mindful movement can help unwind fascial restrictions and release built-up tension. Little movements and light stretching are essential to transport water into the tissues and fascia. By incorporating a variety of movement patterns and exploring different ranges of motion, we encourage the fascia to adapt and return to its natural state of balance. Plus, movement is the delivery system for water to be deeply absorbed by the fascia, necessary for keeping this fabric elastic. Because this connective tissue covers every single muscle, its shape is impacted by the way we move - or don’t. When we lead a stagnant lifestyle our fascia adapts to this position creating blockages and imbalances. Daily movements like light cardio and stretching, help prevent fascia restrictions and release adhesions.
Breathe
A fascia-softening and stress-reducing tool you always have access to – your breath.
"And Jehovah God formed man of the dust of the ground, and breathed into his nostrils the breath of life; and man became a living soul." Genesis 2:7
While short, shallow breathing can lead to constricted, compressed fascia, deep, diaphragmatic breathing encourages movement and warms up the connective tissue helping restrictive fascia to soften. Not only does our ability to deeply and fully breathe benefit our entire fascial system, but it has a profound impact on our mental wellness - which is also intimately connected to the health of our fascia. If there’s only one practice you start implementing today for healthier fascia, make it mindful breathing.