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Beginner’s Guide to Fascia Release for Pain Relief and Optimization + PDF Download

Download your FREE Beginner’s Guide to Fascia Release, a PDF guide to help you master the basics ???? https://mobilitymastery.mykajabi.com/beginners-guide-to-fascia-release

I’m so excited to share this video and the accompanying PDF with you! So many of you keep asking me questions that should really all exist in one place, to help you master the basics of effective fascia release. Now all these tips finally have a home, and I encourage you to return to as often as needed to this guide in order to heal and optimize (hey, that kind of rhymed! ????

We’re tackling this Beginner’s Guide from two main perspectives: basic techniques everyone who owns a body should memorize or master, in order to tackle just about any common pain complaint and optimize you for pain prevention. You’ll find the complete list of techniques for upper body and lower body fascia release in the video and PDF guide.

Then, we’re talking about HOW to release fascia effectively, starting with defining what effective fascia release is from my perspective (hint: I’m breaking down the whole compression and shearing thing today, yay!) 

I encourage you to master the most commonly needed fascia release techniques, all of which you can find on the Mobility Mastery blog and YouTube channel. You can use the search function in either place and use key words (like forearms, or hamstrings) to find each technique. 

As you’re mastering the basic techniques, hopefully you’re mastering effective fascia release. If you do, you’ll be able to go after any fascia in your body, regardless of location, and understand how to release areas of restriction effectively. 

There are some key things to remember that I address in this video, like how to create nervous system SAFETY, why this is the master key to getting results that last, how to find your edge in order to get faster results, and how to effectively compress and SHEAR fascial adhesions or areas of dense fascia in order to actually release those fibers from one another. 

This last bit is what restores your total body water content, because you’re activating fasciacytes, which synthesize hyaluronic acid, which imbibes the water you drink into the Extracellular Matrix, which is where your CELLS pull water into themselves from…basically, the ECM is your body’s water well system, where your cells get hydrated. 

If you ONLY utilize compression (without shearing) or stretching methods – like MELT, trigger point therapy, most massage modalities, yoga and static stretching – then you’ll activate fibroblasts, which synthesize collagen. Which is AWESOME, and definitely important for healthy tissues, but if we are meant to be up to 70% water then don’t you think it’s important to create more WATER than fiber inside of yourself? 

The right balance of collagen to HA/water is what we’re really after, so you definitely want both, just make sure you’re compressing and shearing MORE than stretching, massaging etc. 

And remember to drink lots of high quality filtered or spring water, to rehydrate with. 

Was this helpful? I hope so! Please share your takeaways and questions below. As always, I LOVE hearing from you and the more we share the more we learn from each other ????

  • Becky says:

    Since this is such an amazing starting place, I was wondering if you would be willing to answer a few questions because I send a lot of people here:)
    1. Is is better to do a fascia release before or after exercise?
    2. Is it helpful to do some additional movement after a release to help move what we released through the body better? Would water do that better?
    3. It is better to do all of the upper body first (even if spread out throughout a week)before moving to the bottom half or vice versa?
    4. If pain is not the main motivation, is it better to release fascia in a certain order? (Start with extremities first and work towards the core or nearest the head first and work down?
    Thank you so much for sharing your amazing wisdom. May God bless you in all you do!

  • Carol Watson says:

    I’ve just discovered your videos on the fascia. I have been in GREAT pain for over a year in my right foot (right side) close to my toes after neuroma removal and after breaking the tip of my fibula in 2017. I don’t believe the neuroma was the main issue even though it is definitely nerve pain. A DO helped open the fascia once 9very painful) and it really helped, but he is no longer available. I’ve been to 2 neurologists, pain drs, PT and am now seeing a chiropractor. The videos of yours I’ve watched don’t mention the foot. I realllllly need help. It feels much better when I walk on it, but when I sit and put my feet up the nerve pain starts. At night it’s most dreadful. I use cold gel pads to relieve the pain and have to get up 4-5 times/night to put on new ones. Needless to say I’m very weary and little sleep is making me worse all over. Can you address this? Thx SO much for your help.

  • Laura says:

    HI Elisha, I’m so glad you created a START HERE video. As a beginner, this is exactly what I’ve been looking for. Thank you! One question: Is it okay to work on releasing fascia every day or is there an ideal schedule for pain relief?

    • Hi Laura – yay! Glad you like this video and guide (did you get the PDF download? It has ALL the links to the techniques I mention in the video). There is no rule here for how often, because this is really dependent on your schedule and how much time you want to dedicate to this. As long as you stick to the 30-40 secs per spot, 3-5 spots per body part rule…and you’re being safe/not getting sore the next day, you can do as much as you want. Hope that helps!

  • STacia says:

    Thank you so much. This will help me follow a protocol when releasing. Your information has seriously changed my life as it relates to any physical activity. I tell everyone I know about you.

    • Thank you Stacia! I’m so glad this feels helpful. I appreciate you sharing with the people in your life!

  • Gloria says:

    Hi Elisha thank you agin for all your information. I have a quick question. Is it ok to do fascia release on a stiff /sore muscle group if you are sore from a workout the former day?? Is it damaging the tissue that is trying to heal from your workout?

    • Hi Gloria – YES! Totally ok. In fact, it will help ease the soreness and help you recover faster. However, it WILL feel more intense during the release because of the soreness already there.

  • Patty Goett says:

    Elisha this video is perfect!!
    I haven’t downloaded the PDF yet and will after my comment.
    I somehow got very sidetracked from doing your techniques because “Life got busy”! I was piecemealing your bountiful list of videos, sharing with others either by demonstrating what was working for me or passing on your videos. I’m so very thankful to have found you.
    Mastering the Basics is a must. Thank you! Thank you!

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