Pilates, Fascia and Aging: Building Resilience for Longevity
Oh no, she’s about to go over!
This particular morning, I was leaving the hotel portico en route to a training I was attending, a small carry-on behind me. My right shoe caught on the uneven footpath. I stumbled forward; the footpath rushed toward my chin. But my core and limbs sprang into action. I caught myself mid-air and straightened. Wow, that was close.
This episode made me reflect on my aging—dare I say we all age and falling is not a pastime we want to invest in. It made me think about my Pilates practice and how it has helped me build strength and resilience. And after so many years of studying fascia,
I couldn’t help but consider the ways it had factored into my bounce-back, too.
Pilates, we can agree, is a form of low impact exercise that emphasizes core strength, flexibility, and mindful movement. As we learn the method, we come to realize the ways in which those fundamentals are intrinsic to our well-being.
Lately, aging well and longevity have been at the forefront of the media and our own studios. We hear statements such as: I want to play with our grandkids for years to come; I want to run a 5k successfully and be pain free; and I want this hip replacement to go well, so I can bounce back quicker. Many of us wish to age gracefully. To do this, we must adopt a lifestyle of habits and attitudes that contribute to overall well-being, health and emotional resilience as we grow older. The main key to aging well is to stay physically active and I feel it is a non-negotiable.
As we age, our bodies undergo various changes that make maintaining our health and strength more difficult such as:
· alterations in muscle tone,
· balance and
· the health of connective tissues known as fascia. Studies have shown that fascia is important for:
· human movement proprioception our nervous system pain management.
What does fascia mean to those of us in the Pilates industry? Fascia surrounds our muscles and organs. It can become less pliable with age, potentially leading to stiffness, thickness and reduced mobility. Knowing about your fascia will aid you in tackling chronic pain, releasing tissue tension, reducing muscle soreness, and enhancing flexibility and mobility around your joints.
Want your clients to feel the joy of working with their fascia? My client Deepa came in for a private session recently and mentioned while doing Arms in Straps she was feeling some restrictions and pain while performing the series in her right shoulder. I handed
Deepa a small therapy ball and asked her to place it where she felt the discomfort. The ball was placed under the rhomboids. I asked Deepa to gently apply pressure to that area, so as to imprint into the underlying area/fascia without too much rigor. We left the ball there until Deepa felt a release. While in this case it took no more than a minute, we know that the timeframe would depend upon the client you have lying in front of you. Once she felt that release, we removed the ball, and we placed the straps back in her hands and repeated the exercises. The astonishment on Deepa’s face regarding the ease of movement, the lack of pain and the overall freedom was clear.
Truly, movement is a powerful tool for keeping fascia in an elastic, strong and resilient state. As we age it’s important to incorporate a variety of movement activities beyond Pilates to accomplish this. Variety is really the spice of life. Yoga, with its emphasis
on stretching and flexibility can enhance fascia’s elasticity and hydration. Tai Chi and Qigong, which focus on slow deliberate movements, help improve awareness and stimulate fascial health through gentle, flowing motions. Strength training, particularly with resistance bands or body weight, can promote the development of strong, resilient fascia by increasing tension and load on the connective tissue. Also regular walking, swimming, cycling provides low-impact cardiovascular exercise that maintains overall tissue health by encouraging blood flow and nutrient distribution throughout your body.
Going back to that near miss of a fall, for sure my consistent Pilates and fascia-focused practices has offered me a powerful way to build resilience and promote longevity. I do believe Pilates is one of the best tools to enhance both.
By strengthening the core, improving flexibility, and fostering a deep mind-body connection, Pilates provides a solid foundation for physical well-being.
It might be worthwhile checking in on your journey and assessing where you are today and how you would like to feel in 10 years. When you are with one of your clients, ask them, “As you age, are you feeling stronger and better with each passing day?” We want the answer to be “yes!” Pilates is a practice that has no age limit, one that provides a solid foundation for physical well-being. Understanding and caring for the fascia enhances these benefits, ensuring that the body remains supple, mobile, and pain-free—hopefully, for a long, long time.
Fran Philip is a Movement Therapist with 22 years of experience in Pilates and massage therapy based in San Francisco and now Sydney. Fran has been working alongside many fascial experts over the years and has contributed to the Fascia Net Plastination Project originating in Germany. Fran is inspired daily to continuing education and sharing her passion for the human body.
FAQs
1. What is Fascia?
Fascia is a type of connective tissue found throughout the body that plays a critical role in maintaining structure, support, and function. It is a continuous web of fibrous tissue that surrounds, connects, and separates muscles, bones, organs, blood vessels, and nerves. Fascia is made primarily of collagen and is highly adaptable, responding to movement, stress, and hydration.
2. How can Pilates help with fascia?
Pilates improves fascia health by promoting elasticity, hydration, and mobility through dynamic, flowing movements. It enhances alignment, breaks down adhesions, and encourages fascial glide. Using props like foam rollers can release tension, while mindful stretching and varied exercises improve proprioception and overall well-being.
3. Where can I learn more about fascia?
Anatomy Trains by Thomas W. Myers – A foundational book on the fascial system and its role in movement. Fascia: What It Is and Why It Matters by David Lesondak – A concise and accessible guide to fascia. Anatomy Trains workshops – Practical courses focusing on fascial anatomy and function, Francesca’s website above and more.