WHAT IS FASCIA STRETCH THERAPY?

Fascia Stretch Therapy (FST) is a highly effective method of assisted stretching for relieving musculoskeletal pain by addressing the connective tissue known as fascia. Unlike traditional methods that focus on specific muscles, FST targets the fascia surrounding muscles, bones, joints, organs, nerves, and vessels to help realign and balance the body. Fascia is organized in distinct lines throughout the body, influencing overall movement and housing nerves, blood vessels, and lymphatic flow. It is a crucial network that supports all bodily tissues.

When fascia becomes restricted due to poor posture or injury, it impairs the function of the movement, lymphatic, circulatory, and nervous systems. By opening and mobilizing the fascia, FST restores harmony to these systems and enhances the body’s physiological and chemical reactions.

FST works with the breath as the practitioner uses gentle, pain-free movements to address imbalances, aiming to strengthen muscles, increase range of motion, and boost flexibility. The therapy guides clients through a comprehensive range of motion, starting with the deepest restrictions and progressing outward to the more superficial layers.

Unlike standard stretching routines, FST is tailored to the unique needs of each individual client.

WHAT IS DIFFERENT ABOUT FST?

Unlike other bodywork techniques or assisted/self-stretching methods that focus primarily on muscles, Fascia Stretch Therapy (FST) addresses the entire myofascial system, targeting not only muscles but also joints, tendons, ligaments, and bones.

FST begins by working on the joint capsules and the small muscles surrounding them before moving on to more superficial muscles. This focus on joint capsules and surrounding muscles is a distinctive feature of FST, providing access to areas that traditional massage or self-stretching cannot effectively reach.

FST practitioners are specially trained to assess and respond to each client’s unique needs. Every stretch and movement is an opportunity to gauge the client's current condition, detect tension in their joints and musculature, and adjust the approach to maximize benefits. This intuitive aspect of FST allows for highly personalized treatments and a tailored care plan.

THE FST CLIENT EXPERIENCE

A Fascia Stretch Therapy (FST) session with a certified practitioner is a hands-on, assisted stretching experience that targets the fascia, aiming to improve flexibility, mobility, and reduce muscle tension. Unlike typical stretching, FST involves gentle, guided movements where the practitioner stretches your body in ways you might not achieve on your own. Here’s what you can expect during an FST session:

1. INITIAL CONSULTATION & ASSESSMENT

The session starts with a consultation where your practitioner will review your completed intake form with you and ask about any pain points, physical goals, or areas of tension. They will then assess your posture and range of motion to identify restrictions in the fascia.

2. CUSTOMIZED STRETCHING PLAN

Based on your consultation, the practitioner designs a stretching plan tailored to your needs, focusing on specific areas or full-body fascial lines to address any restrictions or imbalances they noted.

3. SETTING UP ON THE TREATMENT TABLE

You’ll lie down on a specialized table, at times with comfortable straps securing a leg and stabilizing your body to allow the practitioner to work more deeply into stretches without resistance.

4. GENTLE, GUIDED ASSISTED STRETCHING

The practitioner begins by guiding you through stretches using traction combined with slow, rhythmic movements. Each stretch is gentle and often feels like a light pulling, specifically designed to unwind and release the fascia. The practitioner moves your limbs and torso in arcs and spirals, following the lines of fascial connections in your body.

5. BREATH INTEGRATION

The breath is an essential part of FST. The practitioner will often time their movement with the client’s breath to effortlessly release tension and gradually deepen the stretch as the nervous system down-regulates and relaxes. Exhaling fully during the stretch helps your muscles relax, allowing the fascia to lengthen more effectively.

6. ACTIVE & PASSIVE TECHNIQUES

The practitioner may use a combination of passive stretching (where you fully relax as they stretch your limbs) and proprioceptive neuromuscular facilitation (PNF) techniques which involve light muscle contractions that utilize spinal reflexes to help release tension on deeper levels.

They may also use oscillating movements—small, rhythmic shakes or pulses enhance fascia release by relaxing and lulling the nervous system while increasing blood/lymphatic flow.

7. FASCIAL LINE WORK (ANATOMY TRAINS)

FST focuses on entire fascial lines or kinetic chains that run through the body connecting head to toe. The practitioner often stretches these lines systematically, moving from one body area to another in a sequence to ensure that all major fascial connections are addressed, helping to restore the whole-body balance of tension and compression (biotensegrity).

8. END OF SESSION COOLDOWN

The last part of the session wraps up with some gentle, relaxing movements to cool down. Having made more space in the joint capsule, the practitioner will help center the joint in a more ideal position and reassess your range of motion to note improvements. They may discuss at-home self-fascial stretching (LifeStretch) and self-care tips to maintain progress.

9. BENEFITS & RESULTS

Clients regularly feel looser and more mobile right after a session, with reduced pain and muscle tension, improved posture, and better alignment. Benefits and shifting will continue over the next 2-3 days as the body’s increased movement potential integrates and settles. Some people may experience mild soreness that typically lasts no more than a day or 2. Regular FST sessions enhance flexibility, reduce chronic pain, and promote relaxation and well-being.

10. HOMEWORK

To reinforce the progress made during a session and not regress back into old patterns, it is important to develop an awareness of your breathing and posture. Being able to recognize when they are off and adjust accordingly will help avoid re-creating body tension in the first place. FST works wonderfully for releasing tension and changing patterns, and it is even more effective when a client actively participates in the healing process by doing their movement/awareness homework outside of sessions.

BENEFICIAL EFFECTS OF FST

REDUCE PAIN & TIGHTNESS
FST provides relief for joint/muscle pain and tightness by helping the nervous system feel safe enough to let go & explore new ranges of motion in a gentle, secure way.

INCREASE FLEXIBILITY & MOBILITY
FST releases fascial restrictions to expand range of motion, improve functional mobility, allow better glide between tissues, & open up limitations within the joint capsules.

IMPROVE INTERNAL AWARENESS FST movements bring increased awareness to internal “blind spots” to better understand your challenges & help you achieve new breakthroughs within your body.

REHABILITATE INJURIES
FST boosts systemic circulation for better healing, releases adhesive scar tissue, increases range of motion in affected areas, & strengthens tissues both muscular & fascial.

IMPROVE STABILITY & POSTURE
FST rebalances tension and compression within the body’s myofascial network & corrects muscle compensations to realign posture & improve body symmetry.

LOWER STRESS & SLEEP BETTER
FST gently calms the nervous system using slow, rhythmic, oscillating movements to reduce stress, anxiety, & muscle tension as well as promote better sleep.

RECOVER FASTER
FST accelerates recovery by improving blood & lymphatic circulation, flushing inflammation from tissues, & reducing muscle soreness after intense training sessions.

PERFORM BETTER
FST enhances physical performance by helping you move better, lift heavier, last longer, run faster, coordinate smoother, be more agile, & mentally resilient.

PREVENT INJURIES
FST addresses postural imbalances, asymmetries, movement dysfunctions, stuck tissues, & neuromuscular coordination issues to prevent potential injuries.

FST IN ACTION

FST FAQs

  • FST is suitable for people of all ages, lifestyles, and body types. It can benefit anyone who has been cleared by their physician for stretching and physical activity, including office workers, long-distance commuters, seniors, individuals with chronic pain, hypermobility, weekend warriors, fitness enthusiasts, and athletes at any level including professional.

  • FST works differently from other bodywork or self-stretching methods by engaging the entire myofascial system, including muscles, joints, tendons, ligaments, and bones.

    A key component of FST is tractioning the joints, which is crucial for its effectiveness. Since about 50% of your mobility comes from the joints—a factor that's challenging to address with self-stretching—FST incorporates traction at the start of each stretch. This approach allows you to achieve up to 50% more mobility compared to self-stretching, with this increased flexibility extending through the tissues to the end of your limbs.

  • FST is designed to be pain-free. It is radically opposite from the "no pain, no gain" philosophy.

    Stretch awareness is a normal part of the session, however the intention is 100% avoidance of pain and joint pinching. Active communication between the practitioner and client is very important to keep the session safe and productive.

    FST focuses on creating an environment where the nervous system can relax and feel safe, leading to significant tension release in the muscles and fascia. After a session, you'll feel deeply relaxed with increased pliability in your joints and muscles.

  • After an FST session, you'll typically feel deeply relaxed with increased flexibility in your joints and muscles. Many people also enjoy a restful, deep sleep the night following their session.

    It's not uncommon to experience some soreness the next day, which is normal and usually subsides within a day or 2, leaving you feeling more relaxed and often with reduced pain and discomfort.

    FAST AFTERCARE:

    • HYDRATION: Drink plenty of water with electrolytes throughout the day to help rehydrate your fascia and muscles.

    • NUTRITION: The body needs protein in order to rebuild, so make sure to eat some or take amino acids to help with the repair we have enabled the body to perform. Avoid sugars and processed foods that cause inflammation and soreness to linger longer than necessary.

    • ACTIVITY: While it's usually best to take it easy after your session, some moderate activity is fine if you prefer. Listen to your body, and don't push it if it is telling you it needs rest!

  • Please wear loose or stretchy clothing, similar to what you would wear for a workout or yoga class such as shorts, sweatpants, leggings, loose T-shirt, etc. (please NO jeans).

    You won't need to change out of your clothes for the session.

  • Clients will typically notice an immediate increase in mobility and a substantial reduction of pain within 1-3 FST sessions. Be aware that everyone's starting place is different and some conditions may require treatments over time for complete resolution & healing.

  • Great Question!

    The frequency/length of FST sessions depends on your specific needs, the type of pain you're experiencing, and your personal movement and flexibility routines.

    For acute pain or discomfort, I typically recommend sessions 1-2 times per week. Once your pain subsides, the choice of how often to continue for maintenance is up to you.

    As a rule, longer sessions closer together achieves results faster; however you will still progress even if you can only do sessions periodically.

    I tend to separate client's needs into 4 different categories, & below are my recommendations for each.

    ACTIVE HEALING

    This is the acute stage of healing after an injury or the starting point of addressing a long-term problem. In this stage, for a few weeks I would recommend longer sessions (60 minutes minumum. 90+ minutes best) closer together (1x/ week minimum. 2x/week best) for the best results in achieving your healing goals.

    MAINTENANCE

    A generally healthy person with minor body/joint problems will benefit from sessions on a maintenance schedule such as (60+ minutes 2x/month) or (90+ minutes 1x/ month).

    LONG-TERM MANAGEMENT

    A person in this category is dealing with (A.) chronic, long-term issues or (B.) conditions like congenital scoliosis or certain types structural damage from injury/surgery that could make complete healing difficult to achieve.

    For chronic conditions that require healing over a longer timeline, I recommend discussing with your FST provider for a personalized plan of care as to how often/how long it is recommeded to receive sessions.

    ATHLETIC/SPORTS PREP

    For the day of athletic/sports events, a (30 minute) FST session at a quicker pace upregulates the sympathetic nervous system to prepare the body for athletic activity by improving reaction time, flexibility, & strength for optimal performance.

    For correcting body imbalances that affect athletic performance, longer restorative sessions of (60+ minutes) are the way to go.

  • Absolutely! As someone with hypermobility herself, Nelle benefits greatly from FST and receives it regularly.

    Every individual with hypermobility is unique, so sessions are tailored to their specific needs. While hypermobile people don’t necessarily need to increase their range of motion, FST focuses on improving joint stability, safe movement, and proprioception.

    Sessions are adjusted to reduce or eliminate traction, support joints, and address restrictions in joint capsules that prevent normal movement. With gentle, collaborative techniques and open communication, FST ensures safety and effectiveness. If you experience post-session soreness, share feedback so adjustments can be made for your comfort and progress.

  • FST offers significant benefits for athletes beyond addressing pain. By enhancing flexibility, FST helps prevent injuries commonly associated with sports and physical activities. It also effectively addresses postural imbalances, movement dysfunctions, improper muscle firing patterns, and neural dysfunctions—all of which can contribute to injury if left unaddressed. In addition to better circulation and reduction of inflammation, athletes will heal better and recover faster in between events and training so they are at the top of their game.

  • I understand life happens and emergencies do come up, and since your appointment time has been reserved especially for you I ask for at least 24 hours notice if you need to reschedule or cancel.

    Cancellations within 24 hours will be charged 50% of the appointment.

    No-shows will be charged full price.