TIGHT FASCIA?

When fascia is tight, it can slow blood flow and trigger a wide range of symptoms, including joint pain, shoulder tightness and frequent tension headaches. “Poor posture or even just sitting for 45 minutes straight can create sticky scar-like adhesions on the fascia,” says Sara Gottfried, M.D., noting that building in targeted movement daily can counter this damage. “Stretching is the best, easiest way to release habitual tension in the fascia.”

Yoga is especially beneficial because mindfully repeating the poses on a regular basis helps retrain the fascia and muscles to establish optimal postures, which will help prevent adhesions from forming on the fascia. “Awareness and mindfulness are key components that help shift everyday misalignments,” says yoga instructor Colleen Saidman Yee, author of Yoga for Life. “And the gentle stretching and focused breathing of yoga adds oxygen to muscles and fascia.”

Dr. Gottfried and Saidman Yee both recommend gently stretching for at least 10 minutes a few times each week to help lengthen the fascia and unstick adhesions. “If you are taking a class, take a beginners’ class 3 times a week,” suggests Saidman Yee. “If you are doing it at home, find a short, reputable beginners’ video and practice it 5 times a week.”

To help you get started, Saidman Yee shared four of her favorite gentle poses with FIRST. For more poses, advice and motivation, try Colleen Saidman’s Yoga for Weight Loss DVD ($7, Amazon.com). And if you’re new to yoga, consider the Gaiam Yoga For Beginners Kit ($30, Target stores)—it includes a mat that is printed with a guide designed to help you perfect your hand and foot placements.