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Kathy's Korner!, Issue #006 Fascial Stretch - Your Personal Home Program
March 08, 2016
Welcome to the sixth issue of Kathy's Korner!
I'm excited that you have chosen to follow my newsletter. You can expect to find fun, interesting information here that will hopefully help you on your journey to a healthier life! I'm Kathy McAlpine Terpstra and I own a private wellness studio in beautiful Prince Edward County, Canada.
Most of my clients are baby boomers between the ages of 50-85. It makes sense that as we age, we want to keep doing the things that make us happy - travel, gardening, playing golf, boating, sports - you name it!
This week let's discuss how you can use some fascial stretch at home to improve your flexibility, mobility and get some pain relief.
Fascial Stretch - Your Personal Home ProgramOver the past 3 weeks, we've learned about what fascia is, why it gets tight, why it can cause pain, how stretching the fascia can help alleviate pain, increase mobility and help you to feel better and also how FST (TM) can boost athletic performance.
What now? Did you connect with any of the past articles? Do you have pain from past injuries or would you like to improve your flexibility and ability to move well? How about your golf game? Would being able to move better improve your game?
Are you ready to move better and feel less pain?There are a number of things that you can do at home to help your fascia.
The first thing that I recommend to all of my clients is to purchase a tennis ball or a massage ball. Yes, you heard that right! A $2 tennis ball!
Why, you ask? Every major fascial line (anatomy train) either starts in the feet or loops through the feet like a stirrup. (with the exception of the arm lines) By rolling your feet daily on a tennis or massage ball, you will begin to release the fascial lines within your body. Get in the habit of rolling each foot for 3-4 minutes. I roll mine every night before I get into bed. Put the ball somewhere that you will see it. Trust me! It feels great and will work wonders on your fascia!
The second thing that I recommend to my clients is to up their water intake. Most people are slightly dehydrated. I have a great tool in my studio that not only measures body fat, muscle mass, etc., it also measures a person's hydration level.
The normal range for women is 45-60% hydration and for men it is supposed to be 50-60%. What I find is that most women hover around 38% and men are slightly better at around 42% on average. Both numbers are still below the suggested hydration level.
Do you remember me describing that healthy fascia is supposed to look like "a wet spider web"? The key word here is wet. If you are dehydrated, your body is smart enough to send what water you do get to your vital organs. You can live without the connective tissue being supple but you cannot function if your heart "dries out".
What else can I do?
I'm glad you asked! You can book an appointment with a certified Fascial Stretch Therapist who can assess your situation and make recommendations.
There are a number of fascial stretches that you can do on your own at home. It's best if you consult a therapist to help you to determine which ones would be best for you.
I would also suggest incorporating a fascial stretch session into your regular health and fitness program. It is a complimentary treatment to physio, massage therapy and osteopathy.
Don't know a Fascial Stretch Therapist in your area and I'm too far away? Check out the Stretch To Win Institute's website right here and click on "Find a Therapist". You simply put in your town/city and a list of certified grads will pop up for you!
The Stretch to Win Institute
One last suggestion! Collatrim can help to strengthen connective tissue in the body. I like to Nature's Sunshine's Collatrim capsules or powder which helps to supplement the body's collagen production. And collagen is connective tissue!
That finishes my series on fascial stretch therapy for now.
What's next? How to improve your energy level!
How Do I Learn More?It's easy! Check out my page on Fascia here.
Thanks for spending some time with me today! Make today your best day ever!
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