There are few things in life as reliably satisfying as a really good stretch. Whether it’s post-workout, after sitting at a desk all day or simply to work out some tightness, stretching not only feels good but it also benefits our bodies and our minds.

But recently, there’s been a growing interest in a variation on the traditional muscle manipulation moves. And that’s where fascia stretching comes in. Purported to relieve not only physical tightness but emotional tension too, the practice is gaining traction on social media, with ‘stretching v fascia relief’ reels on TikTok garnering over 2 million views. 

Just like muscles, tight fascia can cause pain and discomfort, but until recently, there was little awareness of what it is and its role in our bodies.

So, what is fascia stretching – and why should we be doing it? Here are your need-to-knows. 

Fascia is essentially your body’s connective tissue.

“Fascia covers our entire body and is made up of many layers that sit underneath our skin,” explains Emma Simarro, a personal trainer and founder of Building Body Confidence. “It acts like a spider’s web around our organs, muscles, bones, blood vessels and nerve fibres, protecting our organs and providing structure to our bodies. The purpose of fascia within the body isn’t yet fully understood, but it is widely agreed that it is the glue that holds our musculoskeletal structure together.”

While fascia is very thin (think of it as cling film around all our body parts), it’s comprised of different layers, with a liquid called hyaluronan in between the layers.

“Fascia provides general and special functions in the body, and is arranged in several ways,” Lancaster University’s Professor Adam Taylor says in The Conversation. “The closest to the surface is the superficial fascia, which is underneath the skin between layers of fat. Then we have the deep fascia that covers the muscles, bones and blood vessels.”

While fascia is little understood, we do know that healthy fascia is slippery and smooth, providing a frictionless surface for body parts to slide against each other as the body moves. It also helps our muscles to work, transferring force through our musculoskeletal system.

But its purpose isn’t simply limited to the physical. “Fascia acts as a web of communication within the body, transporting constant messages and emotions that are the driving force behind our bodies and how they work,” adds Simarro.

Just like muscle, fascia is a sensitive being – and you’ll know if it’s not happy. Certain things can cause fascia to stiffen and become sticky, causing it to dry up and tighten around our muscles. When this happens, knots and pain can result. Often, we might put this down to muscle aches and pains, when it could be the fascia that’s irritated. 

In order to stay healthy, mobile and slippery, fascia needs to be stretched regularly.

“Healthy fascia is flexible, but it can become tight, stiff or restricted if you get injured, don’t move enough or undertake repetitive movement,” explains personal trainer Eliza Flynn. “Since fascia is interconnected throughout your body, tension or stiffness of the fascia in one area can be the cause of pain in another.”

Much like stretching our muscles, fascia stretching helps to reduce tightness and improve mobility, as well as promoting recovery and relaxation.

“When you stretch fascia, you release tension, loosen up adhesions and your tissue becomes more supple,” says Flynn. “It can make quite a difference to how you feel and move – not only will your movements feel freer, but flexibility improves. Plus, circulation is improved as tight fascia can compress blood vessels. You might also find that pain and tension reduces, and your posture and alignment also improves.”

Not only this, fascia stretching can benefit our mental health, too.

“As we stretch and relieve tension, we feel more relaxed, so the benefits are not just physical but mental and emotional too,” agrees Katie Johnson, yoga instructor at The Power of Mum. “Since fascia connects every part of the body, the benefits of keeping it healthy can be felt everywhere, from healthy digestion to mental clarity, and more.”

Flynn tells Strong Women that “you can turn pretty much any stretch into a fascial stretch. The key is to do the following three things: stretch longer, not harder, avoid bouncing, and change the angle to deepen the stretch.”

And don’t forget to stay hydrated. “Fascia is made up of collagen and water and if you stay hydrated, this will help your fascia retain its elasticity,” notes Flynn. 

1. Kneeling hip flexor stretch

“Tight hip flexors can pull on your pelvis and lower back, so if you feel like you don’t have much mobility in your back or hips, this stretch can make all the difference,” advises Flynn.

1. Start in a half-kneeling position, with one foot in front and your back knee on the floor. Make sure both knees are at right angles.
2. Before you do anything, tuck your pelvis under then shift your weight forward slightly – try not to lean back as you do so.
3. Hold for 30 seconds when you can feel the stretch where your leg meets your hip.
4. Return to your start position, then angle your back foot closer in (don’t move the knee) and lean forward again – this hits the stretch in a slightly different way.
5. Return to your start position and move your back foot to its original position.
6. Lift the arm on the side which you’re stretching and reach up to the ceiling before leaning to the side, gently pressing your hip in the opposite direction.
7. Hold this here for 30 seconds, breathing into the stretch, before returning to your start position.
8. Repeat on the other side.

2. Downward facing dog

“Probably the most well-known yoga pose, this stretches and strengthens the entire body,” says Johnson.

1. Start in a tabletop position with toes tucked.
2. Keeping your arms straight, start to lift your knees off the ground.
3. Lift your hips until your body makes an upside-down V shape.
4. You can keep a slight bend in your knees but keep your back straight.
5. Look back towards your feet.
6. Hold this pose for about one minute.

3. Figure of four (seated glute stretch)

Name a more satisfying glute stretch, we’ll wait.

1. Sit on the floor with your knees slightly bent and the soles of your feet on the ground.
2. Put your hand on the floor slightly behind you.
3. Lift your right foot onto the top of your left knee, letting your right knee move out to the side.
4. Keep your right foot flexed and encourage your right knee to move away from your body.
5. Start to move your left knee closer to your body.
6. Hold for a couple of minutes then repeat on the other side.

4. Standing lateral stretch

“The idea of fascial stretching is to move the body in all different directions, so incorporating side stretches that often get overlooked in everyday movement is important,” says Simarro.

1. Hold onto a door frame with your arms straight up above your head and take a step away from the door.
2. Take the closest foot behind your other foot and push your hips away from the door, creating an arc shape down one side from your hands down to your feet.
3. This will stretch from your shoulders through your lats, hips and outer thighs.
4. Repeat on both sides and gently move into your hips; feel the stretches and work gently through any areas of tightness.

5. Cat-cow

“A classic yoga pose, this stretch is great for spinal mobility,” says Grace Reuben, a personal trainer and founder of Dare to be Fit. “It will help loosen up the fascia along your back and is perfect for combating stiffness from sitting.”

1. Start in an all-fours position on your hands and knees, with your wrists under your shoulders and your knees under your hips. Keep your spine neutral and your head in line with your spine.
2. As you inhale, drop your belly toward the floor and lift your gaze up toward the ceiling.
3. As you exhale, arch your back and tuck your chin into your chest.
4. Repeat the cat-cow stretch on each inhale and exhale, matching the movement to your breath. 

Images: Getty