Stop Feeling Stiff. Start Feeling Younger
It’s NOT just about stretching!
Ever wake up feeling like the Tin Man from The Wizard of Oz - creaky, stiff and in desperate need of oil?
You’re not alone!
Many women notice increasing stiffness in midlife.
Thankfully, I know you’ve got the heart that the Tin Man was searching for ❤️.
But let’s get rid of some of that creakiness, shall we?
There are three key reasons for why your stiffness seems to be creeping in more than ever. (Check out the full podcast episode I did on this topic):
1. Decrease in the quality of your synovial joint fluid
2. Lack of mobility in your muscles (covered in Tuesday’s newsletter)
3. Stiff Fascial Tissue
JUST ONE THING
The key to becoming more limber is to mobilize your fascia.
What exactly is fascia anyway?
Fascia is the “webbing-like” connective tissue surrounding your muscles.
And it could be the key reason why your body is constantly feeling stiff and tight.
Your JUST ONE THING to Relieve Stiffness
Mobilize Fascial Tissue
How does fascial tissue get stiff?
As you age, your body produces less collagen and elastin, the main building blocks of fascia.
And the queen influencer hormone…Estrogen 👑
…is needed to stimulate the production of these building blocks.
Add some dehydration and you have a perfect recipe for stiff fascial tissue.
The solution:
• Use soft tissue release methods, like massage or foam rolling (Rollga is my fav & so effective!)
• Use a mix of stretching & contracting movements to keep your fascia hydrated, happy & healthy
Here are some great moves that are specifically designed to target your hips—a major culprit zone for stiffness!
Complete Fascial Tissue Release for Your Hips
- Foam roll the front & back of your hips to release deep tension - Do 1-2 minutes of rolling per side. (I personally recommend the ROLLGA that I’m using here from www.rollga.com. Use my coupon code MEGAN15 at check out for a discount!)
- Adductor Rockers to release your inner thighs and unlock hip mobility - Do 5-7 reps per side.
- Glute Bridges (narrow, medium, wide) to fire up your glutes and stabilize your hips - Do 5 reps narrow; 5 reps medium; 5 reps wide.
Extra Tip: Foam rolling before you perform any stretches helps stimulate your muscle-fascia (myofascial), making your stretches a lot more productive. In fact, it can improve flexibility by up to 22%!
Did You Know...
- Fascia needs water to glide smoothly. When you’re dehydrated, it stiffens, leading to more aches, tightness, and restricted movement. Drink up!
- “Motion is Lotion”: Movement circulates synovial joint fluid for smoother joints and hydrates your muscles and fascia to keep them working better.
- A focus on eating nutrient-rich foods, especially plenty of protein daily, helps support collagen & elastin production—the main ingredients in your fascia.
Until next week... Be strong💪
