Fascia Stretches for ThoseWho Need and Deserve Them

by Mary C Edmunds

A nationally known Health Provider suggests examples of fascia, connective tissue, exercises for our feet. As Practitioners, we can add some meditative time also. 

Fascia connects all connective tissue-muscles, bones, tendons, ligaments, and blood. One author states that there is muscle poured into 600 pockets of the fascial webbing. When fascia is healthy, it’s flexible, supple, and it glides. Unhealthy fascia is sticky, clumpy, tight, and flaky. 

Mood influences fascia. This is how emotions and memories are stored in the physical body.

Working with our clients, we may wish to consider the role and impact of fascia in their bodies. 

The exercises below are easy to teach to our clients. Practicing them ourselves will improve our understanding of fascia. They take five minutes or less.

Bilateral heal raises on step or block

  1. Stand on bottom step of a staircase facing up toward the stairs. Put the toe mounds (joints) on the step. If you are not steady, hold onto the banister or wall.
    1. I prefer using a soft block at the wall or counter.
  2. Keep both knees soft, slowly lift your heels to stand.
    1. Count to 30.
    2. Balance and drop the heals for a count of 30.
  3. Return to the starting position, with your feet even with the step.
  4. Repeat this sequence for 3 or 4 reps throughout the day and evening.

Plan some time to do this luxurious stretch again during the week. There’s also the possibility of continuing this sequence most days.

Treat yourself to a big toe pull

  1. Sit in a chair or on the mat and extend your left foot so that your heel is on the floor.
  2. Reach down with your hand and pull your big toe up and back. Pull toward your ankle and away from the floor.
  3. Hold this position for 30.
  4. Repeat with the right leg.
  5. Repeat 2-4 times a session, several times a day.

Again, this is great for meditation and for a couple of yawns.

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