Have you been stretching on your own, and even foam rolling, but feel like your body is wrapped in cling film? It’s not you, it’s your fascia.
Fascial Stretch Therapy (FST™) can be so beneficial when you are dealing with restricted movement, deep muscle pain, and stiffness in a way that is different from traditional assisted stretching, because when we think of mobility, we immediately think of bones, muscles, but never our connective tissues. To be fair, it’s not something talked about often, but it could be the missing piece in your flexibility and pain relief puzzle. And that’s the entire focus of FST.
A quick intro to what fascia is
Before we can talk about fascial stretch therapy, we have to talk first about fascia, pronounced faSH-uh. Fascia is the connective tissue in your body, full of different components, with the most abundant being collagen fibres. Now, these fibers are the strongest and most abundant within fascia and cross-link to create immense tensile strength – meaning they can be pulled and stretched in many ways and equalise the pressure throughout, so it doesn’t break. Collagen (and the fascia) is everywhere in our body, between the layers of fat and muscle, within our muscles, and organs too.
Let’s imagine two spider webs. One spider web is a cobweb up in the attic, it’s covered in dust and can easily be swept away in one fell swoop. The other spider web is outside and covered in morning dew, and we can watch drops of water glide along the web with ease. Both of these webs can be thought of as our fascia, but one is highly preferred over the other. For a living being like ourselves, it’s an easy answer – we want the freshly dew-covered web.
Our fascia is made of layers, many, many layers and when properly hydrated with hyaluronic acid, they glide over one another. And remember, as said before, collagen makes up a lot of our fascia, and they cross-link like a spider web, only more densely, and cover our entire body. With this cross-linking, they’re connecting our muscles together, creating functional kinetic chains.
If these connective tissues are not properly hydrated, they become sticky and stuck, and they don’t glide very well on top of one another. This can happen with age, having trauma like surgery or injury, repetitive movement or limited physical activity. When fascia dries up in this way, it can tighten around our muscles (and the nerves inside the muscles), limit mobility and create painful knots in our bodies. And since fascia connects our muscles together, this can cause a chain reaction in our body.
If you can’t touch your toes, it may not be your hamstrings, but rather tight fascia somewhere along the superior back line.
So… then what actually is fascial stretch therapy?
Rather than focusing on individual and isolated muscle groups, fascial stretch therapy focuses on “fascial slings” that cover and cross our entire body. FST was first developed by Ann and Chris Frederick in 1995 as a form of assisted stretching that targets the fascial system as a whole. FST focuses on creating space within joint capsules and fascia through traction, oscillation, and movement, not static stretching.
How FST is different from what you’ve tried
While as a flexibility coach, traditional stretching, myofascial release and massage are all amazing tools to have in your wellness kit. FST does stand out as something to add into the mix, as studies have shown it can reduce inflammation and improve tissue mobility.
vs. Traditional Stretching
Very often, stretching is muscle-focused, while looking at static or isometric stretches. On the other hand, fascial stretch therapy is a dynamic movement and focuses on entire fascial lines and how they’re connected, versus isolated muscles.
vs. Myofascial Release/ Foam Rolling
This technique also looks into fascia and is the closest in relation to FST, but is self-applied through sustained pressure over trigger points or “knots”. Fascial stretch therapy, alternatively, is done by a movement practitioner, focusing on decompressing joints and calming the entire nervous system to release tensions through the collagen fibres.
vs. Massage
Usually a calm and relaxing time, massage therapy glides over top of the fascia applying compression to stimulate flow of fluids, and to affect neuromuscular tension. FST, while also done on a massage table, the focus is to create a ‘wave’ through the connective tissue through gentle movement, traction, and oscillation.
What happens during a fascial stretch therapy session
One question commonly asked is “but what happens during the session?”, so let’s dive into exactly how an FST session is generally run. You will be asked to arrive in (or have a change of clothes) comfortable clothing you can easily move in, like athletic wear (and if it’s a session with Vera, clean socks please <3). After chatting with the practitioner, going over any injuries, areas of tightness, similar to as you would in a massage, you’ll probably* be asked to lie down on the massage table.
We will have stabilising straps for the legs that stabilise one leg while we work on the other. Throughout the entire 30- to 90-minute session, the therapist will be assessing how your body and tissues react to certain movements to adjust specifically to your body. Through traction, the therapist will be decompressing joints, creating space, and all while following the fascial lines throughout the body, so not just one muscle group, very often moving through the entire body. Practitioners keep an eye on your breath and will ask you to take deep and slow breaths as we work through movements and oscillations to keep your nervous system relaxed.
These movements should never hurt; at most, they should feel a bit uncomfortable, like a deep stretch. These sessions are collaborative, so communicating with your practitioner is key, especially if you are feeling pain sneaking up.
*While most techniques of fascial stretch therapy are done on the table, some movements are done seated upright, standing, or using an exercise ball.
Who benefits from FST (and when you should try it)
It’s a common assumption that if you already work out often, or are dealing with chronic pain, you won’t find any real benefits from this modality; you’d be surprised.
When it comes to athletes
In one study on the effect of fascial therapy in taekwondo athletes have found an average increase in explosive strength: 16.19% in vertical jumps, and 5.15% in standing long jumps. Another study on FST on movement performance indicators showed a 15% increase in lower body strength, a 4-31% increase in lower body range of motion, and a 4-25% increase in upper body ROM.
When it comes to chronic pain
In a systematic review of myofascial release on chronic low back pain, there was a significant reduction in pain and physical function. Another study on chronic neck pain comparing fascia therapy vs fascia manipulation found both modalities showed significant improvement in pain, range of motion and function of the neck.
If you fall under any of these categories, you might want to try FST:
- You experience stress that shows up physically in your body
- You sit at a desk all day and feel stiff
- You’re an athlete looking to improve performance or recovery
- You have chronic pain or tension that stretching hasn’t helped
- You’re recovering from an injury and have been given the go-ahead from your doctor to exercise
- You have limited mobility or joint stiffness
What FST can (and can’t) fix
As great as fascial stretch therapy can be, it’s important to still walk in with realistic expectations. This is not a one-time fix, it is something worked on over time. What it can help with are concerns like stiffness, limited range of motion, chronic tension, recovery and performance. But what it can’t help is years of tension patterns, structural issues, or injuries requiring medical intervention.
The best results come from consistency + your movement practice outside of the treatment room + lifestyle factors. Building these habits can be tough, but your FST practitioner will be in your corner to help you out, just like everyone else on your wellness team.
Related: Consistency Isn’t About Motivation; It’s a Skill
Preparing for your first FST session
Once you’re ready to book, here are the top things to remember:
- Wear clothing you feel comfortable moving and stretching in
- Hydrate before and after
- Communicate about any injuries, concerns or hypermobility
- If you feel pain at any point, let your therapist know
- Consider it a new part of your wellness and movement routine, not a one-time fix
And be prepared to feel different immediately after! You may feel sleepy and relaxed, taller, lighter or more mobile after.
Ready to try fascial stretch therapy?
FST targets your fascia, the often-overlooked connective tissue system that affects your entire body’s movement, pain, and flexibility. Unlike traditional stretching or massage, it’s a collaborative, pain-free approach that works with your nervous system and joints to create lasting change. If you’ve been frustrated with your mobility or stuck in chronic stiffness, FST might be the missing piece.
And if you’re in the Greater Toronto Area, try out FST with Vera! And if you’re not quite ready for the in-person sessions, you can start building your flexibility foundation with guided stretch classes in The Garden, where you can work on your fascia from home.
