The fascial system is a web of fibrous connective tissue found throughout your body — it encases your muscles, joints, and organs. Factors that cause fascial restriction include repetitive movements, lack of physical activity, and injury.

This stiffness can cause muscle knots and reduce your flexibility, range of motion, and mobility. Fortunately, you can do stretches to alleviate fascial restriction and pain. Read on to learn how to create a stretching routine that will help you relax, feel better, and move with greater ease.

Use these stretches to release fascia tightness and tension. Stretch to your point of sensation, and avoid straining or forcing yourself into any position.

Heel sit

Fascia tightness that runs from your big toe to your heel can lead to plantar fasciitis. You’ll feel this stretch along the length of your foot.

  1. Come into a kneeling position with your knees bent and your shins parallel to the floor.
  2. Curl your toes under and sit back on your heels.
  3. Align your ankle bone with your big toe to protect your knees.
  4. Maintain a straight back and lean forward or backward to make the stretch more or less intense.
  5. Hold this position for up to 3 minutes.
  6. Repeat 1 to 3 times.

Downward-Facing Dog

Do Downward-Facing Dog to boost your energy or unwind after a long day. This yoga pose strengthens your entire body while alleviating pain, tightness, and tension.

  1. Begin in a tabletop position.
  2. Spread your fingers as wide as possible and press evenly into both sides.
  3. Press into your hands as you lift your hips, bending your elbows and knees slightly.
  4. Raise your heels slightly, maintain a slight bend in your knees, and elongate your spine.
  5. Tuck your chin in toward your chest.
  6. Hold this pose for up to 1 minute.

Standing hip flexor stretch

This stretch helps compensate for long periods of sitting. It can loosen up and lengthen your hip flexors, which helps to improve posture and alleviate pain.

For balance and support, place your opposite hand on a wall, table, or chair.

  1. Yield your weight onto your left foot.
  2. For balance, press into your big toe and focus your gaze on a fixed point.
  3. Bend your right knee and bring your heel toward your glute.
  4. Grasp your ankle with your right hand.
  5. Elongate your spine and maintain a slight bend in your left knee as you engage your core and glute muscles.
  6. Draw your knee down and into the midline of your body.
  7. Place your opposite hand on your hip, reach it back to your ankle, or extend it overhead.
  8. Hold this position for up to 1 minute.
  9. Repeat on the opposite side.

Standing figure-four stretch

This stretch helps lengthen hip flexor muscles and relieves tightness in your back, core, and glutes.

For balance and support, place your hand on a wall, table, or chair.

  1. Yield your weight onto your left foot.
  2. For balance, press into your big toe and focus your gaze on a fixed point.
  3. Place the outside of your right ankle on your lower left thigh.
  4. Keep your hips square to face forward, elongate your spine, and lift your chest.
  5. Bend your left knee to lower your hips into a squat position.
  6. Hold this position for up to 1 minute.
  7. Repeat on the opposite side.

Extended Side Angle Pose

This yoga pose stretches the entire side of your body and your hips. It also builds strength.

To add in a gentle neck stretch, exhale as you rotate your neck to look toward the floor. As you inhale, rotate your neck to look up toward the ceiling. Do this 10 times. Keep the rest of your body stable to isolate the movement.

  1. Jump, step, or walk your feet apart.
  2. Turn your left toes forward and your right toes out at a slight angle.
  3. Position your left heel on the same plane as the inside of your right foot.
  4. Bend your right knee and position it above your ankle.
  5. Don’t allow your knee to move past your ankle.
  6. Bend your hips forward and place your left hand on the floor or a block inside your left foot. Or, place your elbow on your lower thigh with your fingers pointing toward the center with your palm facing up.
  7. Reach out through your right fingertips while pressing firmly into both feet.
  8. Hold this position for up to 1 minute.
  9. Repeat on the opposite side.

Foam rolling for the upper back

You’ll need a foam roller for this movement, which alleviates tension in your upper back while improving posture and alignment.

  1. Lie on your back with a foam roller under your head, spine, and tailbone.
  2. Bend your knees and press your feet firmly into the floor.
  3. Extend your arms out to the sides with your palms facing upward.
  4. Engage deep abdominal breathing while allowing your body to relax.
  5. Hold this position for up to 1 minute.
  6. Repeat 1 to 3 times.

Foam rolling for the low back

You’ll need a foam roller for this exercise, which alleviates tightness, releases muscle knots, and improves range of motion.

  1. Lie on your back with a foam roller positioned horizontally below your low back.
  2. Draw your knees into your chest.
  3. Place your hands behind your thighs or on your shins.
  4. Slowly roll over to the right side.
  5. Lift the left side of your low back off the foam roller.
  6. Hold this position for a few seconds.
  7. Slowly shift to the opposite side for a few seconds.
  8. Continue to move from side to side for up to 1 minute.
  9. Repeat 2 to 3 times.

Fascial restriction has a variety of causes, which are mostly related to trauma, injuries, or not moving enough.

These causes include:

  • overuse
  • repetitive movements
  • injuries
  • weak muscles
  • poor posture
  • physical, mental, or emotional stress
  • extended periods of sitting or standing
  • overall lack of physical activity
  • misalignments and imbalances

Fascial restriction can cause or contribute to:

  • pain and discomfort
  • reduced mobility
  • limited range of motion
  • tension and compression
  • headaches
  • poor sleep quality
  • fatigue
  • stress, anxiety, or depression

If you have any type of injury or muscle pain that doesn’t improve with time, talk to your healthcare provider. They can help determine if any underlying concerns are causing your fascial restriction.

They’ll also help create a treatment plan that may include massage, physical therapy, or muscular injections. Additional treatment options include heat therapy and acupuncture.

Your healthcare provider may also recommend that you try fascia blasting or find a practitioner who can perform fascial stretch therapy, or FST.

A regular stretching and joint mobility routine is essential to maintain flexible, healthy fascia. Use the stretches above as a starting point to create a routine that works for your body and needs.

Include plenty of physical activity and allow yourself plenty of time for rest, relaxation, and sleep. Commit to improving your fitness level and overall well-being, which can help you feel and perform better.