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 in all probability guessed, this publish just isn’t about flossing your tooth.

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

When you’ve got but to satisfy 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 completely satisfied 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 providers round therapies proven to assist me age nicely, all whereas retaining issues via the lense of Chinese language medication. I discover if I stick with this mannequin, the modalities assist nearly all of my sufferers in all phases of life. A number 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, previous accidents with scar tissue and adhesions, complications, poor sleep. We complain of dehydration despite the fact that we’re guzzling water.  

Lately, I grew to become fascinated with how the fascia system impacts day-to-day life, getting 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 vital 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 related, holding our organs in place and permitting us to face up straight. Greater than this, fascia was comparatively lately found to behave as a superhighway for each digital alerts (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, harm or sickness, even being pregnant/childbirth. We really feel this binding in our our bodies as restricted mobility, aches and pains, and curiously, with ‘caught’ feelings. 

With elevated consciousness of how fascia features and its significance (it has come a great 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 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 possibly can apply resistance with out your limbs flailing round. After just a little 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, on the lookout for the place there is no such thing as a ‘circulate.’

The following actions deal with increasing the fascia across the muscle – Kaita guides you to interact your muscle groups to use stress as you progress back and forth together with her assist. 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 circulate she’s on the lookout 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 extremely doable, even for somebody as stiff and out of practice 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 after I obtained off the desk. I felt taller, lighter … fluffier, my ankle/foot was resting on the ground solely otherwise – like its extra elevated youthful self.

I felt superb! 

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

She advisable another one-on-one for me, then we started our group ground work the following week. Quickly I began to floss at dwelling. It might really feel fairly awkward at first, these aren’t strikes I’ve accomplished earlier than – you must deal with 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 spot’ that reveals itself. 

Probably the most thrilling half for me of flossing our Abdomen/Spleen within the Earth meridian sequence is how it’s affecting my tight jaw publish 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 sequence 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 rest of the attention space, and a glow. I’m wanting 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 fashionable understanding of fascia?

Katie Mrazek: Ooh sure! Fascia is de facto having a second proper now. There are all kinds of particular instruments being marketed to assist your fascia. Foam rollers have been a number 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, some of the 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 further components—your bones, organs, muscle groups, and so on. 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 arrange 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 best way 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 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 throughout 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 inside sections so that they keep juicy. Our fascia is kind of much 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 might be modified, however not by the identical strategies that we use to situation our muscle groups. 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 handle the superficial fascia—the stuff we are able to get to from the surface. Do not forget that fascia is so ubiquitous that it’s even offering construction in your organs. Think about when you have a surgical procedure, and you’ve got deep layers of scar tissue. A method like flossing makes it potential to get to the deeper stuff.  When flossing, you have interaction your muscle groups 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 statement, it appears like stretching – how does flossing profit fascia otherwise than stretching? And even muscle constructing like lunges? 

KM: The important thing distinction between typical stretching and flossing is that we have interaction the muscle groups 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 are able to do with a number of advantages. Busy people won’t really feel they’ve time to coach flexibility, have one other session for energy constructing, one other for physique consciousness, and so on. However flossing is like the whole lot all rolled into one. As a result of we’re participating our muscle groups whereas elongating, we’re conditioning the muscle groups themselves, like in energy coaching. We’re additionally defending our joints, whereas reconfiguring our fascia which is commonly the precise wrongdoer 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 optimum profit?

KM: Oh sheesh…this modality saved discovering me! My motion identification 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 train. 

I educated within the first degree of the Genius of Flexibility, began by a person named Bob Cooley. He linked one of these 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 discovered 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, after I co-founded an activewear model, Ghost Flower, impressed by TCM. Bon and I taught motion lessons centered on self-flossing and acupressure. I prefer to suppose 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 Parts and utilized the theories to motion. I discovered to narrate to the knowledge of Chinese language medication—a medication that had beforehand been fairly opaque and esoteric for me. It helped that our marketing consultant was Dr. Dan Keown, an excellent creator and physician. I might ask him questions that appeared actually primary, and he was capable of hyperlink the bodily physique processes to the energetic descriptions I examine in Chinese language medication.

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 groups 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 use the springs to create the resistance. If I’m in a yoga class, I’m at all times 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 in keeping with Chinese language medication. You amaze me along with your perception, from the energetics and pathways of the traces, their objective, and even feelings related to these meridians. I’d love to listen to the way you got here to check the channels in your apply, 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 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 related with the emotional resonances of the meridians most as I used to be studying about Chinese language medication.

The 5 Parts made plenty 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 “varieties.” Much like studying about your horoscope, I began figuring out personalities and kinds described by the weather. I’m additionally very kinesthetic, so I discovered loads in regards to the energetics of a meridian via my very own flossing experiments.

I nonetheless keep in mind flossing my quads (abdomen meridian) and fairly rapidly skilled that I used to be extra current, capable of talk and hearken 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 after I would floss a selected meridian. I extremely suggest retaining just a little journal of notes in your personal apply. My fashion of educating makes an attempt to create a container for college kids to discover and add their very own private thrives primarily based on what they uncover. My request is to be keen to interact with the method, be interested by 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 convey extra steadiness to our kind total, we may have extra steadiness in our physique total. Think about your wetsuit has just a little snag in it—that snag goes to tug the whole lot no less than a bit out of steadiness. Flossing can deliver steadiness to our complete 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 typically 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 superb! One other sizzling subject recently is the lymphatic system, which flossing is tremendous supportive for too. The fascia offers the construction for the lymph, so transferring our muscle groups 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 bunch? 

KM: You do NOT must be a professional to be within the group! However it will be significant that you just perceive the idea of flossing earlier than leaping into a category. It might really feel like the other of what you’ve discovered about stretching whenever you start, so it’s vital to offer your self sufficient time and house to really feel what it’s prefer to floss. One vital factor to recollect is that additional just isn’t essentially higher. Additionally, you’ll really feel a distinct sensation than you may be used to feeling from conventional stretching, so its vital to construct new associations. Sometimes 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 is dependent upon the harm. Sure to some accidents. In case you’re in an acute section of your harm, I’d simply relaxation and get to it whenever you’re extra healed. And at all times seek the advice of your healthcare skilled first!

For some accidents which are associated to strained muscle groups, or your physique out of steadiness, some centered flossing might be tremendous useful. 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 harm. 

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 truthfully, I in all probability ought to have given myself extra time to simply relaxation and be a mother. I believe it’s vital to acknowledge the stress ladies 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 plenty 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 option to deliver steadiness again to your physique. Particularly for the essential activation and assist of your pelvic ground and deep stomach muscle groups. 

BT: How do males profit from flossing?

KM: Similar to ladies 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 prefer to stretch.

Flossing is a multipurpose motion, to allow them to really feel sturdy and lively whereas additionally addressing flexibility. I’ve labored with plenty 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 medicines that may harm your tendons, and when you have any fractures. 

BT: How do I get began? 

KM: Austin locals can ebook at 1:1 session with me at The Street! In case you’re not native, I train stay 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: [email protected] 

The Street booking for Fascia 1:1

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


You should definitely comply with The Road 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

+ verify this publish on sound therapeutic.

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