Motion is lotion

Lately, I’ve been reading articles about the key predictors of longevity. Mobility consistently ranks near the top. It’s essential for maintaining the body’s ability to perform everyday activities—walking comfortably, getting up and down with ease, playing with grandchildren, engaging in sports, and more.

When I first began practicing yoga, I was taught Iyengar Yoga. It involved very little movement. We held poses—sometimes for extended periods. Imagine staying in headstand or shoulderstand for 10 to 15 minutes. It took me years, to unlearn holding a pose like trikonasana for a few minutes on each side without holding my breath.

In the 1990s, I was introduced to breath-centered yoga and Vinyasa Krama, where the breath guides and energizes each movement. In this system, movement is integrated into the practice—for example, flowing in and out of apanasana, doing gentle bridges, or transitioning from Warrior I to Intense Side Stretch.

Eventually, Flow Yoga became popular, linking postures through rhythmic movement. This style seems to be a good fit for younger, flexible yogis. But the flow routines can be challenging for aging bodies like mine. I have to find a rhythm that suits me—and that needs time. I’m more drawn to what I call ‘slow yoga’. In my practice, I allow time for preparation, breath awareness, the use of props when needed, and most importantly, savoring the enjoyment of each pose.

Movement opportunities are abundant in my life. My garden calls to me for weeding and pruning, especially during these lovely April days with mild weather. I enjoy walking on the beach and in the bush. Barre classes keep me on my toes and my glutes strong. A couple of times a week, I do strength training with weights to support bone health.

Recently, I’ve been exploring a new approach to exercise that emphasises working with my fascial body, through the work of Alex Nehter. One of her approaches, called “Helix” training, is described as Fascia Vinyasa Yoga—a fascinating blend of movement and inner body connection.

Because I am a novice in understanding fascia and its influence on how we can move with grace and ease at any age, I’ve asked Alexa to explain some key elements. She writes:

Fascia and Aging: Moving Toward Longevity

When Eve asked me to write a short blurb about fascia and aging, I quickly realized this topic could fill an entire book! Summarizing the essentials of fascia training—without losing depth—is no easy task. So, instead of a book, I’ll share a few key examples to help you understand what it means to move in a fascial way, and what this means for your aging body and mind.

 

I’ve practiced fascia-focused movement for nearly 15 years, and as someone who became a mother at 42, movement longevity is always on my mind.

 

We all move using our fascia. The difference between a traditional yogi and myself is that I intentionally focus on the unique qualities of fascia during movement—qualities like force transmission, multidimensionality, glide, fluidity, hydration, elasticity, and proprioception.

 

How Fascia Changes with Age

As we age, our fascial architecture changes significantly. The tissue loses hydration, elasticity, and resilience, and densifications (often called adhesions) can develop due to habitual movement and posture. These changes can often lead to stiffness, limited range of motion, and discomfort—symptoms many associate with aging.

 

Emerging research suggests that age-related movement limitations are often rooted in neuro-fascial health, not just muscle weakness or lack of flexibility. When fascia loses hydration and its natural waviness (crimp pattern), and when its layers don’t glide smoothly, it can disrupt the body’s integrated movement system.

 

The good news? Fascia responds remarkably well to appropriate stimulation and can adapt positively at any age.

 

Training the Fascial Network

Fascial training is fundamentally different from traditional exercise. While conventional strength training or stretching isolates muscle groups, fascial training engages the body’s connective tissue matrix through multi-directional, varied loads, gliding, tensioning, and elastic movements, to name a few.

• Gentle, rhythmic bouncing and rebound movements — (think small pogo jumps, like skipping) stimulate fascia’s elastic components and even benefit bone density.
• Slow, sustained mid-range stretches** enhance the slide and glide between fascial layers.
• Soft self-massage techniques** using therapy balls, hands, or soft rollers hydrate tissues, improving their responsiveness and suppleness. (Note: Soft tools are key. Hard tools may signal the nervous system to protect, rather than relax, the tissue.)

As Jill Miller, author of Body by Breath, points out, breath integration is also essential for fascial health. Each inhalation and exhalation creates pressure changes that massage the internal fascial matrix, improving fluid exchange and tissue pliability. If you practice yoga—or simply breathe—you’re already supporting your fascia.

 

The most important principle of fascial training is this: consistency and neurological engagement matter more than intensity. Regular, mindful fascial stimulation with proprioceptive attention can lead to better tissue remodeling than occasional, aggressive sessions, which can actually trigger protective responses.

 

The goal of fascia-focused movement is to enhance attributes like dynamic stability, limberness, multidimensional strength, spring, resilience, somatic trust, and kinesthetic intelligence.

 

Practical Applications for Healthy Aging

Incorporating fascial training doesn’t require complexity—just mindful attention. You might:

• Start your day with gentle, springy hops while your coffee brews
• Enjoy slow, spiraling stretches in multiple planes in the morning sun
• Use targeted self-massage in front of the TV

Varying your movement (in speed, load, rhythm, and direction) helps prevent fascial stagnation and promotes positive adaptation. Regularly introducing new movement challenges keeps your fascial system adaptable and resilient.

 

Beyond Physical Benefits

Fascial training deeply impacts neurological health. Fascia contains millions of mechanoreceptors that contribute to proprioception (body awareness) and interoception (internal sensing). Enhanced proprioceptive intelligence is linked with reduced pain perception and improved motor control.

 

This complex relationship between movement, sensation, and perception explains why regular fascial training supports fall prevention, emotional regulation, and overall confidence in movement as we age.

 

Embracing Fascial Movement for Life

Intentionally—and joyfully—working with your fascial system offers a revolutionary approach to healthy aging. By maintaining the resilience and responsiveness of this vital network through mindful, varied, neurofascially-engaged movement, you can regain and preserve mobility, reduce discomfort, and maintain independence.

 

For me, this means keeping up with my growing child. I’m 46, and my son is three and a half. My goal is to be surfing the waves of Western Australia with him well into my late 70s!

 

Fascial science is evolving rapidly, with growing evidence that this tissue system deserves a central place in conversations about health and wellbeing—not just aging. What began as a personal journey fifteen years ago is now essential to my physical health and mental and emotional resilience, especially as a mother.

 

The beauty of fascial movement is that it’s never too early—or too late—to begin building a relationship with your body’s remarkable neurofascial system.