Slow Gentle Movements

Slow and Gentle Sweeping Movements for Releasing Thickened Fascia

After performing light stretching exercises, incorporating slow and gentle sweeping movements can further promote the release of thickened fascia. These movements should be done with patience, moving only to the first edge of the discomfort zone. Here's how you can practice these movements:

1. Find a Comfortable Position - Begin by finding a comfortable position that allows you to focus on the specific area you wish to target. This could be sitting on a chair, lying on a mat, or standing upright—choose whatever position works best for you.
2. Mindful Body Awareness - Bring your attention to the area of thickened fascia you want to work on. Take a few moments to mindfully scan your body, noticing any sensations, tension, or areas of discomfort in that specific region.
3. Slow and Gentle Sweeping Motion - With a soft touch, begin the slow and gentle sweeping motion with your arms, thinking of lengthening as you move slowly. Add your legs, think of yourself moving through water, slow and deliberate, yet extending every part of you. Add body twists and turns as if you're in a slow motion dance. Dance like no one is watching. Get on deep touch with your body and feel it unfold into the space around you.
4. Move to the First Edge of Discomfort - As you perform the sweeping motion, pay close attention to your body's response. Slowly move towards the first edge of the discomfort zone, where you feel a gentle stretch or mild discomfort, but without causing any pain. This may vary for each individual, so it's important to be attuned to your own body's signals.
5. Maintain a Slow and Measured Pace - Continue the sweeping motion with a slow and measured pace. Avoid sudden or forceful movements. Instead, focus on maintaining a smooth, rhythmic flow as you move through space as if moving through water.
6. Patience and Repetition - Releasing thickened fascia requires patience and repetition. The process may take time, so be patient with yourself and the gradual progress you make. With each sweeping movement, you are encouraging the fascia to release tension and regain its natural flexibility.
7. Mind-Body Connection - As you perform the sweeping movements, maintain a mind-body connection. Stay present and aware of the sensations, changes, and subtle shifts happening in the targeted area. This mindful approach can enhance the effectiveness of the sweeping technique.
8. Listen to Your Body - Throughout the process, listen to your body's feedback. If you encounter any pain or discomfort beyond the first edge of the discomfort zone, modify the movement if it's too uncomfortable. Remember, the goal is to work within a range that feels comfortable and allows for gradual improvement.

By incorporating slow and gentle sweeping movements into your routine, you can further encourage the release of thickened fascia. Remember to approach this practice with patience, repetition, and a gentleness. If you have any specific concerns or conditions, it's always advisable to consult with your Qiworks professional or a qualified manual therapist for personalized guidance and support.

If you would like more advanced movements, you might try Erin's Basic Ballet Warm-up, below. Modify where necessary!