Beginner’s Guide to Fascia Release for Pain Relief and Optimization + PDF Download

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// 2023 CHANNEL UPDATE //
I’ve moved on from Mobility Mastery (self fascia release) in order to focus on teaching Kinetix, my method of root cause discovery for pain and dis-ease that involves partner fascia release as a “diagnostics” (and regeneration) tool. Kinetix is a complete scientific methodology that I teach to friends, partners and professionals alike inside The Kinetix Academy.
My other primary focus will be the launch and growth of a new podcast and Substack community called The Human Freedom Project.
// NEW CONTENT ON KZbin //
Sometime in 2023 I will return to KZbin with HFP podcast episodes and content created to help you know and understand yourself as a whole organism made of body, soul and spirit. This content will feature the Kinetix methodology, pain science, fascia secrets I’ve learned from 15+ years in private practice, neuroscience and evolving beyond the brain, trauma and the body, and more! I’m excited to go on this new adventure with you.
********** // VIDEO DESCRIPTION // *********
I’m so excited to share this video and the accompanying PDF with you! So many of you keep asking me questions that should really all exist in one place, to help you master the basics of effective fascia release. Now all these tips finally have a home, and I encourage you to return to as often as needed to this guide in order to heal and optimize (hey, that kind of rhymed! 😜
We’re tackling this Beginner’s Guide from two main perspectives: basic techniques everyone who owns a body should memorize or master, in order to tackle just about any common pain complaint and optimize you for pain prevention. You’ll find the complete list of techniques for upper body and lower body fascia release in the video and PDF guide.
Then, we’re talking about HOW to release fascia effectively, starting with defining what effective fascia release is from my perspective (hint: I’m breaking down the whole compression and shearing thing today, yay!)
I encourage you to master the most commonly needed fascia release techniques, all of which you can find on the Mobility Mastery blog and KZbin channel. You can use the search function in either place and use key words (like forearms, or hamstrings) to find each technique.
As you’re mastering the basic techniques, hopefully you’re mastering effective fascia release. If you do, you’ll be able to go after any fascia in your body, regardless of location, and understand how to release areas of restriction effectively.
There are some key things to remember that I address in this video, like how to create nervous system SAFETY, why this is the master key to getting results that last, how to find your edge in order to get faster results, and how to effectively compress and SHEAR fascial adhesions or areas of dense fascia in order to actually release those fibers from one another.
This last bit is what restores your total body water content, because you’re activating fasciacytes, which synthesize hyaluronic acid, which imbibes the water you drink into the Extracellular Matrix, which is where your CELLS pull water into themselves from...basically, the ECM is your body’s water well system, where your cells get hydrated.
If you ONLY utilize compression (without shearing) or stretching methods - like MELT, trigger point therapy, most massage modalities, yoga and static stretching - then you’ll activate fibroblasts, which synthesize collagen. Which is AWESOME, and definitely important for healthy tissues, but if we are meant to be up to 70% water then don’t you think it’s important to create more WATER than fiber inside of yourself?
The right balance of collagen to HA/water is what we’re really after, so you definitely want both, just make sure you’re compressing and shearing MORE than stretching, massaging etc.
And remember to drink lots of high quality filtered or spring water, to rehydrate with.
Was this helpful? I hope so! Please share your takeaways and questions below. As always, I LOVE hearing from you and the more we share the more we learn from each other 🙏

[@aspegel5281]

That's so interesting that you've linked the planter's fasciitis with pelvic instability. When I had my IUD removed, my planter's fasciitis went away. So when someone has this, I suggest getting their uterus checked.

[@valerie-og4ui]

You’re a godsend! Thank you for your thoroughness and passion, it’s the help I needed as I was about to scream out to the universe obscenities. I need all the information you offer. Blessings !

[@debaffleck443]

Total beginner here, so I am very grateful for this video being made. Thank you

[@ElishaCeleste]

You're welcome Deb, glad you found it helpful!

[@edittermugo8152]

5:59 ​@@ElishaCeleste

[@SpectrumOfChange]

Great overview, very helpful, thanks.

[@sandymittelstet137]

Very informative!Thanks or the education! You rock!

[@helenemartinez291]

Very helpful, I am impressed by what I've learned and practice so far and this will help me to be more systematic! thanks a lot!

[@tracirainbolt7190]

Just a note about the lip flapping (or airplane type noises). As a horsewoman, I know that when a horse does this with its lips it is releasing stress (resetting and "shaking it off so to speak). And it is also recommended for women during childbirth to help release and relax the jaw and reset the brain...much as it does for the horse. I learned this years ago, and so when I feel stress I intentionally blow air and flap my lips (horsey like). :)

[@ElishaCeleste]

Makes sense! And it also matches what I notice in the people making those noises (it's an instinctive stress release).

[@hanomazom9670]

Your videos have been very important to me, crucial. ❤❤❤

[@desaltomac]

Excellent

[@merlynnburns6043]

Thank you! Don't know anything about this and I am so grateful you are providing free info. Totally subscribing and will begin to explore this. I'm in pain right now from an injury but will try and explore areas away from the injury. Thank you again for your work and generosity.

[@isabelcorthierphotographer717]

Thanks so much, you explain it so well and I love your authentic style!

[@ElishaCeleste]

You're welcome, glad you liked this one!

[@bindumenon6278]

Thank you dear❤

[@MegaLizzieloo]

Thankyou for sharing your knowledge. Incredibly generous and gracious WOW 💕

[@ElishaCeleste]

You're welcome, glad you found this helpful!

[@rubahomaidi]

Very very grateful, what amazing content, I am a total beginner and find everything you share very interesting, thank you

[@ElishaCeleste]

Hi Ruba! Yay, WELCOME and I'm glad this is helpful! Let me know if you have any questions as you start to master the basics :)

[@josefedericocortesgomez5048]

gracias

[@rachelsweets]

I appreciate you ty

[@ElishaCeleste]

Right back at you Rachel!

[@scorpionbradford8518]

I wish you had a live person, to illustrate all of the points and techniques, that you discussed.

[@ShineBEhappy]

I seem to be missing the PDF in the description that you mention in this video. Can you please help me find it?

[@MarvinElsen]

I´m a physical therapist in Training, have been suffering with increasing if fluctuating pain in my foot, back, jaw and glutes for some time now. I only ever heard about fascia as this "new phenomena", which might have potential and all, but nobody really knows what it means. I couldn´t get a straight answer as to how to handle this structure, what it is or what it does. After multiple visits to the doctor, havin been told "I am sorry, but I can´t make you more healthy than you already are" (as I am an active, mobile and overall technically healthy person), I got really frustrated, because nobody took my pain seriously and told me its because of my scoliosis (which is really minor). Your channel gives me new hope and an angle of treatment, I just started fascial release, but I feel like it´s making a difference already (fingers crossed). Many people claiming to work with fascia just are very general and use fascia as a vague term to back up seemingly hollow treatments. I tend to be rather sceptical when it comes to any claims regarding medicine and treatment methods, since they are more often than not used to abuse people´s desperation and need. I am very grateful for your approach and kindness in sharing your knowledge and experience. It is an oasis in the desert that is comprehesive bodywork.

[@ElishaCeleste]

WOW - thank you so much for sharing some of what brings you here. Like you, I tend to be skeptical. But I also believe in gut feelings and hunches about things, and when I found "fascia" in 2008, it just felt like the right thing that would finally help me. As a physical therapist in training working on YOUR OWN pain now, I believe you are uniquely positioned to make that career caring, kind and full of solutions gained through hard won lived experience. Those are the best practitioners. The rest seem to be as you've desired - parroting the latest trendy thing of the day (fascia certainly has become that), without even understanding it. I'm glad you found your way here!

[@ElishaCeleste]

Also - if you're interested in the science of fascia, I did a series called Fast Fascia Facts that you might find interesting. You can find it using #fastfasciafacts or searching my channel for those keywords.

[@lustigkurz5667]

Great video! ♥️ Hoe often can i release a muscle? Thanks for sharing

[@eleanoresalvagio7126]

Thank you so much for the thorough and concise explanation. You have a lovely way of taking something complex and make it sound clear. I will be subscribing and downloading your PDF on my computer. I am so grateful I found your channel and look forward to trying to work on a complex trauma that has my whole body in pain and you nailed it at the end with the hip flexor problem which is now causing plantar fasciitis pain. It seems every passing year i have less range of motion and a new part of my body that becomes effected from a surgery I had in 2004 on my Achilles tendon. Thank you for restoring my hope in healing my body ❤

[@janetheiner213]

Appreciate your wealth of information! What is the link to the pdf?

[@tinasyoga]

pdf?

[@kategleason8474]

I don;t see the link for the PDF???

[@sweetvuvuzela4634]

Can’t see the pdf either 😢

[@bunkerm54]

Yup. No can see pdf

[@thewaterprophet6880]

Is more better?

[@yasminchohan9577]

I'm a beginer.. want to become a professional. In mayofasia release. Pls help me how can i master it. Thanks for the info.

[@ElishaCeleste]

Hi Yasmin - my channel and blog are FULL of techniques and theories and information on how to do fascia release effectively. I recommend browsing my site and take away what feels right to you. There are many different people to learn from, I am just one. My method and philosophy differs quite a bit from other people in this space that are more popular. Most of what I see being done is really fascial stretching, not actual "release" (and yet they call it release). What profession do you want to go into?

[@TheStizzel]

Can you please refer to the paper were it says that you need to compress and shear ? :)

[@ElishaCeleste]

Hey Sune - I'll be the first to admit that I'm not a natural researcher of other people's research. I love to do my own research (via experimentation on my own body, with my clients etc and that data sticks with me and is the basis of everything I share here and on the blog). When I was initially sent the paper about the fasciacyte, it was a university researcher in Europe who turned me onto it, saying that this new science coming out of the Fascia Congress seemed to be backing up what I've been saying on KZbin for years (that fascia becomes healthiest through compression and shearing, which creates buoyancy and glide). Additionally, I went down a rabbit hole of other people's blogs about what they were hearing from Carla Stecco at the 2018 Fascia Congress, which is where she shared her latest findings (that are not yet in her books as I understand it, which were published before the latest findings). It was a combo of the research paper and other people's blog posts from attending the conference that affirmed my theory. I don't remember every blog or paper that I first read when I went down the rabbit hole. This is one of them: www.atlasbalans.com/atlasbalans/5-remarkable-insights/ I want to give credit where credit is due, so I've been naming Carla Stecco as the one deserving of this credit. Maybe she has made no such claim in writing? If so, that's my fault for listening to other people misquote her. I will stand behind my theory that compression and shearing is what restores the water content of our fascial system, and - based on the research I have done, emailing with people who attended the conference and 11 years of clinical research/anecdotal data gathering in my private practice - I believe it's due to this fasciacyte>HA relationship.

[@TheStizzel]

@@ElishaCeleste Thanks for your reply. The reason I was confused is that in one of your videos you refer to stecco's research. I took the time to read her article and couldn't find anywhere in the article where she says something about compression and shearing. I myself am very interested in fascia and its role in the body, which is also why I asked the question in the first place. However, I have seen a documentary about fascia where compression seems to be able to wash out some of the HA that lies between the fascia, and after that, the fluid comes back in larger quantities. The documentary is here: kzbin.info/www/bejne/mIi4kHekeJ6naqs In the documentary the manual technique that they use is called rolfing - Basically, it's just a manual compression technique However, they do not say anything about the combination of shearing and compression. I hope there will be more research in this area so that we can all become wiser on the body.

[@ElishaCeleste]

@@TheStizzel - thanks for your reply as well, I love a good discussion and always welcome it :) I'm very familiar with Rolfing, along with MFR, both of which are vastly different than what I do with Kinetix (my in person method of fascia release where we are stepping on fascia to locate dense areas and adhesions, and shearing the fibers apart through compression and movement). I think the slow drag approach works well for the superficial fascia and lymph, and not so well for creating permanent change in the deep fascia. At least that's been my experience. What is your interest in fascia? Are you a professional or simply interested for your own health reasons?

[@TheStizzel]

​@@ElishaCeleste I think maybe you're right when you say that it works well for the superficial fascia and less for the deep fascia - at least in areas where there's a larger gap between them. I work as a Physiotherapist in Denmark - in Denmark we've created a concept called fysioflow (english: physio flow), that works primarily with shearing through movement, in a yoga style manner. However the concept doesn't include any form of compression, so thats why i'm interested in that part :)

[@r.g.9508]

I just found you but can't get any of the pdfs

[@TCAT-ChattMassageTherapy]

I am not seeing the free PDF? I can't find it - can you send me a link? Or let me know where that is? Thanks

[@ElishaCeleste]

I don't teach self fascia release anymore, so all of my old blogs, PDFs and courses have been archived. I've left the self fascia release videos on my KZbin channel because they are still helping a lot of people. I apologize for any confusion.

[@TCAT-ChattMassageTherapy]

@@ElishaCeleste Thank you for getting back to me. Such a shame as they are helping others. Have a wonderful day, and a great rest of your week!

[@theviewer52]

Hi - is it possible to find this PDF now?

[@ElishaCeleste]

I stopped teaching self fascia release in 2021, so the PDF and my old blog/website/courses have all been archived.

[@AdrianaisStarsky]

I guessed the missing group was Glutes! Still keeping those glute techniques under wraps 😏

[@ElishaCeleste]

Hahaha - yeah, I still think if I released a glute technique too many people would use it and backslide or get worse. In my private practice, only about 5 people out of thousands needed me to release the fascia in their glutes to get pain free.

[@sjj8186]

Where is the pdf?

[@ElishaCeleste]

I stopped teaching self fascia release in 2021. I decided to leave all of these videos up because they are still helping people, but the website/blog/newsletter and courses I taught before have all been archived.

[@CL-tk7nl]

Over 2 minutes wasted before anything of meaning.

[@alaroc7269]

Duh. That would be called an introduction. Elisha puts a lot of effort into this and I am thankful for her help. She is an amazing lady.