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Wednesday, January 25, 2023

Unwind Your Fascia and Regain Motion with Flossing

Fascia flossing

At this time Brooke Taylor is on the weblog, together with Katie Mrazek to speak all about flossing. And as you in all probability guessed, this submit shouldn’t be about flossing your enamel.

Fascia flossing. Of their submit you’re going to study all about Brooke’s expertise with flossing, the advantages, how & why it is best to get began, & Brooke even put collectively the most effective q&a with Kaita to reply your questions.

If in case you have but to fulfill Brooke, she is the founding father of The Street in Austin, the place Lauryn frequents for facial acupuncture & sound therapeutic. Brooke is magic and we’re so comfortable she’s again on the weblog to introduce us all to Kaita & fascia flossing.

Let’s get into it.

Fascia Flossing: Unwind Your Fascia and Regain Motion with Flossing


At my acupuncture observe The Street in Austin, Texas, I (selfishly?!) develop companies round therapies proven to assist me age nicely, all whereas protecting issues via the lense of Chinese language medication. I discover if I persist with this mannequin, the modalities assist the vast majority of my sufferers in all levels of life. Plenty of us spend our days sitting at a desk, creating tight hips, weak abs, rounded-in shoulders; we expertise strained jaws from stress and clenching, have stiffness, tech neck, outdated accidents with scar tissue and adhesions, complications, poor sleep. We complain of dehydration though we’re guzzling water.  

Just lately, I grew to become desirous about how the fascia system impacts day-to-day life, growing older nicely, and mobility.

Studying Quench by Dana Cohen MD, Gina Bria) final yr highlighted its significance in hydration of tissues. Contemplating acupuncture makes use of the system of fascia to speak as nicely, it appears necessary to maintain this technique optimized.

Fascia covers each organ and all varieties of tissue within the physique, head to toe (extra on this in a minute) – and it’s all related, holding our organs in place and permitting us to face up straight. Greater than this, fascia was comparatively just lately found to behave as a superhighway for each digital indicators (piezoelectric) and fluids, like a backyard hose that drips vitamins to the physique. Over time, fascia will get sure up from issues like sitting, repetitive movement, poor physique mechanics, damage or sickness, even being pregnant/childbirth. We really feel this binding in our our bodies as restricted mobility, aches and pains, and apparently, with ‘caught’ feelings. 

Brooke Taylor

With elevated consciousness of how fascia capabilities and its significance (it has come a good distance from the times of being actually discarded), there are actually specialists who work with this tissue that will help you ease ache and regain fluid motion. Enter ‘flossing.’ 

My private expertise with ‘flosser’ Kaita Mrazek started with a one-on-one desk session to discover the sensations and method.

I simply turned 58. I principally sit for my job, and undoubtedly really feel ‘caught’ – stiff, rigid, and weaker than years prior. Ouch. I used to be eager to see if she may create a shift with out me feeling overwhelmed or so sore I might procrastinate going once more.

Kaita is a petite however highly effective dancer, yogi and pilates teacher who has the open, welcoming vibe of somebody who walks the stroll with out making you are feeling such as you missed the bus. For my session, she has me lie on a therapeutic massage desk outfitted with a few straps so you possibly can apply resistance with out your limbs flailing round. After somewhat handbook evaluation, she begins the work of maneuvering limbs, sussing out the place they want ‘exfoliation.’ To borrow a time period from Chinese language medication, searching for the place there isn’t a ‘move.’

The following actions give attention to increasing the fascia across the muscle – Kaita guides you to have interaction your muscular tissues to use strain as you progress back and forth together with her help. It’s bizarre that I’m virtually immediately trembling with some strikes – wow is that muscle weak! My thoughts is reeling, how did I get like this? (um, sitting?) She continues guiding the supported strikes, adjusting angles right here and there, till she assesses that there’s the free move she’s searching for with out exhausting the muscle. She strikes on, flossing from toe to go, limbs and joints.

The method might be intense – it’s not passive. I’m sweating however it is rather doable, even for somebody as stiff and out of form as I’m.

I didn’t all the time really feel what she described discovering in my first session – ‘oh this channel is tight, that is juicy,’ and so forth. However I undoubtedly observed it after I bought off the desk. I felt taller, lighter … fluffier, my ankle/foot was resting on the ground completely in a different way – like its extra elevated youthful self.

I felt superb! 

The following day, I felt somewhat like I had used each machine in a fitness center, discovering all of the bits I haven’t utilized in years and giving them somewhat go. I rang her as much as say, ‘this feels so superb, I need to construct on this, so what’s subsequent?’ Day two post-flossing, I felt extra soreness. However that actual correct amount the place you are feeling such as you’ve accomplished one thing productive and are excited for extra. My physique feels woke up, alive, fired up! 

She really useful another one-on-one for me, then we started our group ground work the subsequent week. Quickly I began to floss at house. It will possibly really feel fairly awkward at first. These are usually not strikes I’ve accomplished earlier than – it’s a must to give attention to how the muscle is engaged. However with time, you begin to get your hands on the sensations you now know will floss the fascia, and go together with it. She did point out flossing can uncover the place we’ve been compensating, so to pay attention to new ‘weak point’ that exhibits itself. 

Probably the most thrilling half for me of flossing our Abdomen/Spleen within the Earth meridian collection is how it’s affecting my tight jaw submit surgical procedure. With no direct manipulation of the jaw, the flossing on this meridian all through the decrease physique and stomach considerably launched pressure in my TMJ. Kaita repeated the ground collection for a earlier than and after of her personal face (see the submit on Instagram), and the variations are a visual launch of pressure, a rest of the attention space, and a glow. I’m trying ahead to exploring all of the channels in future floss periods.

Let’s speak to Kaita to find the thin on flossing. 

Brooke Taylor: Hello Kaita! I’m loving all issues flossing, so let’s dive in! Are you able to inform us, what’s our trendy understanding of fascia?

Katie Mrazek: Ooh sure! Fascia is admittedly having a second proper now. There are all kinds of particular instruments being marketed to assist your fascia. Foam rollers had been a few of the first on the scene. And now we’ve bought fascia blasters and set off level stuff galore.

In my very own understanding of fascia, one of the helpful issues to know is that it’s a ubiquitous substance in your physique that gives interconnected, dynamic construction. It’s so pervasive that if you happen to eliminated your whole extra elements—your bones, organs, muscular tissues, and many others. and simply left your fascia, you’d be left with a ghost-like however nonetheless recognizable you! As you shaped within the womb, the fascia supplied scaffolding in your cells to prepare and fill in. It’s made up of principally collagen, which implies that it’s a conductor.

My academics have theorized that fascia is definitely the way in which that qi travels all through your physique. When it’s gathered, it may be tremendous sturdy—like your IT bands. When it’s it skinny, it may be fairly elastic and pliable. It assumes totally different types for various functions all through your physique. I like to have a look at an orange for instance of fascia. The thick peel is gathered fascia, however is identical substance because the pith—the connective tissue of the orange. When an orange you possibly can see how the white pith organizes the fruit into sections, and inside the sections there are smaller sections. You can too see the number of functions for the substance: as a protecting outer layer, to create segments, and to seal the interior sections so that they keep juicy. Our fascia is sort of much like this in some ways!

Fascia flossing benefits how to start fascia flossing

BT: The place does the time period ‘flossing’ come from, and why does our fascia want this work? Flossing is a time period coined by my buddy and collaborator, Bon Crotzer. After experiencing the work, and the way it transforms fascia, your physique actually does really feel flossed—as if the junk is eliminated, and issues are squeaky clear. 

KM: Your fascia might be modified, however not by the identical strategies that we use to situation our muscular tissues. Some individuals really feel a shift via modalities like deep tissue therapeutic massage or Rolfing. These might be highly effective strategies, however they’re restricted as a result of they’ll solely deal with the superficial fascia—the stuff we will get to from the surface. Keep in mind that fascia is so ubiquitous that it’s even offering construction in your organs. Think about if in case you have a surgical procedure, and you’ve got deep layers of scar tissue. A way like flossing makes it doable to get to the deeper stuff.  When flossing, you have interaction your muscular tissues when you elongate them. This tugs on the fascia in a approach that reconfigures it, rehydrating it, and thinning it out the place it has gathered unnecessarily. It results in a extra lasting shift in your physique. 

BT: From remark, it seems like stretching – how does flossing profit fascia in a different way than stretching? And even muscle constructing like lunges? 

KM: The important thing distinction between standard stretching and flossing is that we have interaction the muscular tissues and keep engaged whereas we elongate them. To me, probably the most interesting factor (to my doing-lots-of-things-is-good thoughts) is that fascia is a multipurpose motion—which means that it’s one factor we will do with a number of advantages. Busy of us may not really feel they’ve time to coach flexibility, have one other session for power constructing, one other for physique consciousness, and many others. However flossing is like every little thing all rolled into one. As a result of we’re participating our muscular tissues whereas elongating, we’re conditioning the muscular tissues themselves, like in power coaching. We’re additionally defending our joints, whereas reconfiguring our fascia which is commonly the precise perpetrator in our mobility points. 

BT: How did flossing enter your world of pilates and yoga, and the way do you synthesize it into your different modalities for max profit?

KM: Oh sheesh…this modality stored discovering me! My motion id is as a dancer first. And I’m additionally an authorized Pilates instructor, Yoga instructor, and actually have a couple private coach certs below my belt. I had been educating motion for a number of years earlier than I used to be first launched to resistance flexibility in Santa Barbara, via Yoga Soup, the studio the place I nonetheless train. 

I educated within the first degree of the Genius of Flexibility, began by a person named Bob Cooley. He linked this kind of stretching to the meridians of Chinese language medication.

I wasn’t fairly able to take the leap into making use of it to my very own educating. However I continued exploring it in my very own physique and spending all of my free time getting a really feel for it by aiding stretchers in Cooley’s methodology. Then I discovered Stretch to Win—Frederick Stretch Remedy, which is a paradigm that organizes the physique into what they name the “fascial nets”—fascial pathways within the physique that present organizational construction.

The nets align properly with the meridians of TCM.

I’ve gone via two ranges of their coaching the place I realized higher physique mechanics for my strategies. And extra concerning the anatomy and biomechanics alongside the fascial pathways. However I believe I actually embraced this modality and included it into my educating, after I co-founded an activewear model, Ghost Flower, impressed by TCM. Bon and I taught motion lessons targeted on self-flossing and acupressure. I wish to suppose that we drew inspiration from each other and the assorted motion practices we had each already educated in.

At the moment, I bought actually into the 5 Parts and utilized the theories to motion. I realized to narrate to the knowledge of Chinese language medication—a drugs that had beforehand been fairly opaque and esoteric for me. It helped that our guide was Dr. Dan Keown, a superb writer and physician. I may ask him questions that appeared actually primary, and he was in a position to hyperlink the bodily physique processes to the energetic descriptions I examine in Chinese language medication.

What I like most about flossing is that when you get it, you see how instinctive and pure it’s. Watch any animal and also you’ll see them have interaction their muscular tissues earlier than stretching. Watch outdated footage of Joseph Pilates or well-known yogis and they’re doing the identical factor. Pilates is very enjoyable as a result of you should use the springs to create the resistance. If I’m in a yoga class, I’m all the time secretly flossing my approach via the strikes. As a result of it simply feels higher for my physique. 

BT: I used to be immediately drawn to what you do since you incorporate a deep understanding of the meridians based on Chinese language medication. You amaze me along with your perception, from the energetics and pathways of the strains, their goal, and even feelings related to these meridians. I might love to listen to the way you got here to check the channels in your observe, and the way this informs your fashion of flossing. 

KM: Aww thanks! I’m blushing, particularly as a result of YOU are a wealth of knowledge!! I believe that I study finest via following the pursuits of my very own therapeutic journey. I’ve all the time recognized as an emotional sort of individual, who reads the room based mostly across the feelings I really feel from others. So I related with the emotional resonances of the meridians most as I used to be studying about Chinese language medication.

The 5 Parts made quite a lot of sense to me as a result of they pair the meridians into yin/yang and categorize all kinds of persona traits to 5 fundamental “sorts”. Just like studying about your horoscope, I began figuring out personalities and kinds described by the weather. I’m additionally very kinesthetic, so I realized so much concerning the energetics of a meridian via my very own flossing experiments.

I nonetheless bear in mind flossing my quads (abdomen meridian) and fairly rapidly skilled that I used to be extra current, in a position to talk and hearken to others. I checked in with my TCM buddy, who validated that these are qualities related to the spleen/pancreas (which balances the abdomen meridian). It was such a palpable second that I began nerding-out on what occurred after I would floss a selected meridian. I extremely advocate protecting somewhat journal of notes in your personal observe. My fashion of educating makes an attempt to create a container for college kids to discover and add their very own private prospers based mostly on what they uncover. My request is to be prepared to have interaction with the method, be interested by what you uncover, even when it’s a bit uncomfortable, and grow to be extra discerning about what actually nourishes your physique, thoughts, and spirit. 

woman leg muscles

BT: How would you see somebody’s flossing efforts contributing to their anti-aging efforts for his or her pores and skin/look? 

KM: As a result of our fascia is sort of a super-intricate wetsuit, as we floss and convey extra stability to our kind general, we can have extra stability in our physique general. Think about your wetsuit has somewhat snag in it—that snag goes to tug every little thing at the very least a bit out of stability. Flossing can deliver stability to our entire construction offering the house for our organs to work optimally—this usually results in higher digestion and thus more healthy pores and skin, and that radiance from inside.

Steadiness additionally removes pressure from locations like our forehead and jaw. For instance, for my shoppers with TMJ, I’ll usually work on their quads first—the large muscle group which is alongside the meridian that impacts the jaw, and we see their face change. It’s superb! One other sizzling subject currently is the lymphatic system, which flossing is tremendous supportive for too. The fascia gives the construction for the lymph. So transferring our muscular tissues and fascia squeezes the lymphatic vessels in a approach that promotes motion of the lymph. 

BT: How do you transition from doing 1:1 to the ground periods? Do I must be a professional to be in a gaggle? 

KM: You do NOT must be a professional to be within the group! However it’s important that you simply perceive the idea of flossing earlier than leaping into a category. It will possibly really feel like the alternative of what you’ve realized about stretching if you start. So it’s necessary to present your self sufficient time and house to really feel what it’s wish to floss. One necessary factor to recollect is that additional shouldn’t be essentially higher. Additionally, you’ll really feel a distinct sensation than you may be used to feeling from conventional stretching. So it’s necessary to construct new associations. Usually one to 2 1:1 periods is sufficient to get you up to the mark.

BT: Are you able to floss with accidents? 

KM: Hmm…I believe that will depend on the damage. Sure to some accidents. If you happen to’re in an acute section of your damage, I’d simply relaxation and get to it if you’re extra healed. And all the time seek the advice of your healthcare skilled first!

For some accidents which might be associated to strained muscular tissues, or your physique out of stability, some targeted flossing might be tremendous helpful. When my neck has gone out, or my shoulder feels janky, I personally flip to flossing. Flossing can be actually useful for recovering mobility and breaking apart cussed scar tissue after you’ve been cleared to train following a surgical procedure or damage. 

BT: What about postpartum – is that this good for girls? 

KM: This may be tremendous useful postpartum! Once more, you have to just remember to’re able to get again to train. After my daughter was born, I used to be chomping on the bit to get transferring once more. And actually, I in all probability ought to have given myself extra time to simply relaxation and be a mother. I believe it’s necessary to acknowledge the strain girls really feel to “get their physique again” after having a child (or some variation of expectation like that). I believe that mode must be challenged. Your physique has quite a lot of therapeutic knowledge that’s inherent, and it’s so highly effective to observe doing much less. 

That stated, when the time is correct, flossing is a potent and fab solution to deliver stability again to your physique. Particularly for the essential activation and help of your pelvic ground and deep belly muscular tissues. 

BT: How do males profit from flossing?

KM: Identical to girls profit from flossing! Haha! Okay, I’ll attempt to reply this by contemplating what frequent points that I see males for. Posture is a giant one—tight hips and again—particularly males who’re athletes or former athletes. They know they’re tight however don’t wish to stretch.

Flossing is a multipurpose motion, to allow them to really feel sturdy and lively whereas additionally addressing flexibility. I’ve labored with quite a lot of golfers, and the distinction they really feel of their hips and shoulders after one floss session is fairly cool. I like getting the textual content about how they performed their finest sport ever after our session. 

BT: Any contraindications?

KM: Use warning whereas pregnant. If you happen to’re on any medicines that may injury your tendons, and if in case you have any fractures. 

BT: How do I get began? 

KM: Austin locals can ebook at 1:1 session with me at The Street! If you happen to’re not native, I train reside digital lessons hosted via my web site, and have a handful of movies on demand so that you can pattern too. 

Thanks Kaita!

See you at The Street! 

The Street

4130 Spicewood Springs Street Suite 101/111, Austin, Texas 78759

tel: 512-956-9980

e-mail: hiya@thisistheroad.com 

The Street reserving for Fascia 1:1

*Flossing at The Street by appointment Monday and Friday and by particular request. Keep tuned for the subsequent spherical of small group ground periods, and check out your one-on-one within the meantime.


Make sure you observe The Street and Kaita on IG. She affords digital lessons & you possibly can ebook together with her, one on one, at The Street.

x, The Skinny Confidential staff

+ examine this submit on sound therapeutic.

++ to listen to extra from Brooke, stalk her q&a on facial acupuncture.


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