Ten-Minute Fascia Release

From Jade Dobbins, athlete and movement coach.

Fascia is the sheet of tissue that wraps every muscle and connects all of it. When it is stiff, everything feels tight and nothing stretches. Ten minutes a day changes that. This is the sequence I do every morning.

What you need

A foam roller, a mat or a rug, and ten minutes. A tennis ball works for the feet.

1. Feet, one minute each

Standing, roll the ball under the sole of one foot, slow, heel to toes. Press into the tender spots for a breath. The feet are where most stiffness starts.

2. Calves, two minutes

Sit with the roller under one calf, other leg crossed on top for weight. Roll slowly from ankle to knee. Pause where it catches.

3. Thighs, two minutes

Face down, roller under the front of the thighs, roll from hip to knee. Then turn on your side for the outside of the thigh, which is usually the worst.

4. Back, two minutes

Lie on the roller across your upper back, hands behind head, roll from the shoulder blades to the middle of the back. Do not roll the lower back.

5. Breathe, one minute

Lie flat on the mat. Six slow breaths. This is where the work lands.

How this fits the program

In the full program every one of these is on video, with the mistakes I see most often and how to fix them, plus the longer sequences for after training. $99, once, lifetime access.

Specialists share education, not medical advice. If you are injured, see a physician first.