Unwind Your Fascia and Regain Motion with Flossing

Right this moment Brooke Taylor is on the weblog, together with Katie Mrazek to speak all about flossing. And as you most likely guessed, this put up just isn’t about flossing your enamel.

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

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

Let’s get into it.


At my acupuncture apply The Road in Austin, Texas, I (selfishly?!) increase companies round therapies proven to assist me age effectively, all whereas retaining issues via the lense of Chinese language drugs. I discover if I stick with this mannequin, the modalities assist the vast majority of my sufferers in all phases of life. Numerous 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, previous accidents with scar tissue and adhesions, complications, poor sleep. We complain of dehydration regardless that we’re guzzling water.  

Not too long ago, I grew to become interested by how the fascia system impacts day-to-day life, growing older effectively, 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 effectively, it appears necessary to maintain this technique optimized.

Fascia covers each organ and all sorts of tissue within the physique, head to toe (extra on this in a minute) – and it’s all linked, 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 certain 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. 

With elevated consciousness of how fascia capabilities and its significance (it has come a great distance from the times of being actually discarded), there at the moment are specialists who work with this tissue that can assist 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 largely sit for my job, and positively really feel ‘caught’ – stiff, rigid, and weaker than years prior. Ouch. I used to be eager to see if she might create a shift with out me feeling overwhelmed or so sore I’d 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’re 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 may apply resistance with out your limbs flailing round. After slightly handbook evaluation, she begins the work of maneuvering limbs, sussing out the place they want ‘exfoliation.’ To borrow a time period from Chinese language drugs, searching for the place there isn’t any ‘move.’

The following actions give attention to increasing the fascia across the muscle – Kaita guides you to have interaction your muscle tissues to use stress 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 move, limbs and joints.

The method may be intense – it’s not passive, I’m sweating however it is rather doable, even for somebody as stiff and off form as I’m. I didn’t at all times really feel what she described discovering in my first session – ‘oh this channel is tight, that is juicy,’ and so forth, however I positively observed it once I obtained off the desk. I felt taller, lighter … fluffier, my ankle/foot was resting on the ground solely in another way – like its extra elevated youthful self.

I felt wonderful! 

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

She beneficial another one-on-one for me, then we started our group ground work the following week. Quickly I began to floss at house. It might probably really feel fairly awkward at first, these will not be strikes I’ve executed earlier than – you need to give attention to how the muscle is engaged. However with time, you begin to get hold of 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 concentrate on new ‘weak point’ that exhibits itself. 

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

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 fashionable understanding of fascia?

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

In my very own understanding of fascia, probably the most helpful issues to grasp 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, muscle tissues, and so forth. 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 on your cells to prepare and fill in. It’s made up of largely collagen, which implies that it’s a conductor.

My lecturers 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 completely different types for various functions all through your physique. I like to take a look at an orange for example 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 may see how the white pith organizes the fruit into sections, and inside the sections there are smaller sections. You may as well 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 just like this in some ways!

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 pal 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 may be modified, however not by the identical strategies that we use to situation our muscle tissues. Some folks really feel a shift via modalities like deep tissue therapeutic massage or Rolfing. These may be highly effective strategies, however they’re restricted as a result of they will solely tackle 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 on your organs. Think about when you’ve got a surgical procedure, and you’ve got deep layers of scar tissue. A method like flossing makes it doable to get to the deeper stuff.  When flossing, you have interaction your muscle tissues when you elongate them. This tugs on the fascia in a manner 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 appears like stretching – how does flossing profit fascia in another 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 muscle 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—that means that it’s one factor we will do with a number of advantages. Busy people may not really feel they’ve time to coach flexibility, have one other session for energy constructing, one other for physique consciousness, and so forth. However flossing is like the whole lot all rolled into one. As a result of we’re participating our muscle tissues whereas elongating, we’re conditioning the muscle tissues themselves, like in energy coaching. We’re additionally defending our joints, whereas reconfiguring our fascia which is usually the precise offender 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 also have a couple private coach certs underneath 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 educate. 

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

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 helping 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 in regards to the anatomy and biomechanics alongside the fascial pathways. However I believe I actually embraced this modality and included it into my educating, once I co-founded an activewear model, Ghost Flower, impressed by TCM. Bon and I taught motion courses centered on self-flossing and acupressure. I wish to assume that we drew inspiration from each other and the assorted motion practices we had each already educated in.

At the moment, I obtained actually into the 5 Components and utilized the theories to motion. I realized to narrate to the knowledge of Chinese language drugs—a medication that had beforehand been fairly opaque and esoteric for me. It helped that our advisor was Dr. Dan Keown, an excellent writer and physician. I might 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 drugs.

What I really 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 muscle tissues earlier than stretching. Watch previous 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 utilize the springs to create the resistance. If I’m in a yoga class, I’m at all times secretly flossing my manner 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 in line with Chinese language drugs. You amaze me together with your perception, from the energetics and pathways of the strains, their objective, and even feelings related to these meridians. I’d love to listen to the way you got here to check the channels on your apply, and the way this informs your type 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 at all times recognized as an emotional kind of individual, who reads the room primarily based across the feelings I really feel from others, so I linked with the emotional resonances of the meridians most as I used to be studying about Chinese language drugs.

The 5 Components made a number of sense to me as a result of they pair the meridians into yin/yang and categorize all kinds of character traits to 5 foremost “sorts.” Much like studying about your horoscope, I began figuring out personalities and kinds described by the weather. I’m additionally very kinesthetic, so I realized rather a lot in regards to 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 take heed to others. I checked in with my TCM pal, 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 once I would floss a particular meridian. I extremely suggest retaining slightly journal of notes on your personal apply. My type of educating makes an attempt to create a container for college students to discover and add their very own private thrives primarily based on what they uncover. My request is to be prepared to have interaction with the method, be inquisitive about what you uncover, even when it’s a bit uncomfortable, and change into extra discerning about what really nourishes your physique, thoughts, and spirit. 

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 produce extra stability to our type total, we could have extra stability in our physique total. Think about your wetsuit has slightly snag in it—that snag goes to tug the whole lot a minimum of a bit out of stability. Flossing can convey 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 stress from locations like our forehead and jaw. For instance, for my shoppers with TMJ, I’ll usually work on their quads first—the massive muscle group which is alongside the meridian that impacts the jaw, and we see their face change. It’s wonderful! One other scorching subject currently is the lymphatic system, which flossing is tremendous supportive for too. The fascia gives the construction for the lymph, so transferring our muscle tissues and fascia squeezes the lymphatic vessels in a manner that promotes motion of the lymph. 

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

KM: You do NOT must be a professional to be within the group! However it will be important that you simply perceive the idea of flossing earlier than leaping into a category. It might probably really feel like the other of what you’ve realized about stretching once you start, so it’s necessary to provide your self sufficient time and house to really feel what it’s wish to floss. One necessary factor to recollect is that additional just isn’t essentially higher. Additionally, you’ll really feel a unique sensation than you is likely to be used to feeling from conventional stretching, so its necessary to construct new associations. Usually one to 2 1:1 classes 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. In case you’re in an acute section of your damage, I’d simply relaxation and get to it once you’re extra healed. And at all times seek the advice of your healthcare skilled first!

For some accidents which might be associated to strained muscle tissues, or your physique out of stability, some centered flossing may be tremendous helpful. When my neck has gone out, or my shoulder feels janky, I personally flip to flossing. Flossing can also 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 could just be sure you’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 most likely ought to have given myself extra time to simply relaxation and be a mother. I believe it’s necessary to acknowledge the stress 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 a number of therapeutic knowledge that’s inherent, and it’s so highly effective to apply doing much less. 

That mentioned, when the time is true, flossing is a potent and fab approach to convey stability again to your physique. Particularly for the essential activation and help of your pelvic ground and deep belly muscle 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 an enormous 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 a number of golfers, and the distinction they really feel of their hips and shoulders after one floss session is fairly cool. I really like getting the textual content about how they performed their finest recreation ever after our session. 

BT: Any contraindications?

KM: Use warning whereas pregnant, if you happen to’re on any drugs that may injury your tendons, and when you’ve got any fractures. 

BT: How do I get began? 

KM: Austin locals can guide at 1:1 session with me at The Highway! In case you’re not native, I educate dwell digital courses 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 Highway! 

The Highway

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

tel: 512-956-9980

electronic mail: good [email protected] 

The Highway booking for Fascia 1:1

*Flossing at The Highway by appointment Monday and Friday and by particular request. Keep tuned for the following spherical of small group ground classes, and take a look at your one-on-one within the meantime.


You’ll want to comply with The Road and Kaita on IG. She presents digital courses & you may guide together with her, one on one, at The Highway.

x, The Skinny Confidential crew

+ verify this put up on sound therapeutic.

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