Correct Poor Posture With Fascial Stretch Therapy - Kaizen Health Group best massage therapist in your area

How To Correct Poor Posture With Fascial Stretch Therapy?

Fascial Stretch Therapy (FST) is a specialised form of manual therapy that can help you correct poor posture and improve your overall body functioning. FST uses specific techniques to target, stretch, and strengthen the connective tissue known as fascia, which helps create body alignment and movement.

By targeting tightness in this tissue, FST can help you achieve a more balanced posture, reduce pain and tension, and increase your range of motion. It can also be used to address postural imbalances in the body caused by poor alignment or overuse of certain muscles.

At Kaizen, our FST therapists have the expertise and experience to help you achieve your postural goals. We combine skilled manual therapy techniques with specific stretches and strengthening exercises tailored to your needs. 

Our therapist works to lengthen tight muscles that pull the body out of alignment while strengthening weak ones that do not provide enough stability. This can help bring the body back into balance, improve posture, reduce pain, and increase flexibility.

Fascial Stretch Therapy can be an effective treatment option if you’re looking for a way to correct poor posture and improve overall body functioning. Contact Kaizen Physiotherapy today to book an appointment with one of our experienced therapists and start the journey toward a healthier, more balanced body.

Benefits of Fascial Stretch Therapy:

There are umpteen benefits of fascial stretch therapy are:-

Improved overall body functioning: 

Improved body functioning can enhance lives in many ways, from better energy and mood to relief of pain related to poor posture. It not only reduces pain but also increases flexibility and range of motion. Additionally, research suggests that improved body functioning can reduce joint aches and alleviate muscle strain, improving mobility and balance. With better body functioning, you can regain control and make the most of life instead of being hindered by physical limitations.

Strengthened weak muscles: 

Strengthening weak muscles can be the perfect remedy for poor posture. These can include improved balance and coordination, which can help to prevent falls and injuries. It can also help with increased mobility and make everyday activities easier — ascending stairs will no longer be a strain! 

Enhanced performance:

FST can help improve athletic performance by improving body alignment and reducing pain and tension. This can result in improved movement, increased speed and agility, and better control over your body. It can also help reduce the risk of injury during sports or other physical activities.

Improved posture and body alignment:

This therapy can help correct poor posture and improve body alignment. This can reduce pain in the back, neck, shoulders and other body areas caused by incorrect posture. It also ensures that your muscles work together to support your body efficiently. You’ll look better and feel more confident in your skin with improved posture!

Increased range of motion:

By lengthening tight muscles, FST increases flexibility and range of motion. This can help you move more freely and easily, allowing you to perform everyday tasks without strain. Improved mobility also reduces the risk of injuries due to falls or other accidents.

Reduced risk of injury from overuse:

FST helps to reduce the risk of injury by addressing postural imbalances that can lead to the overuse of certain muscles. It can help address these problems before they become more severe and potentially cause long-term damage.

Improved quality of life:

Fascial stretch therapy can help you improve your quality of life. With improved body functioning and posture, reduced pain and tension, and increased range of motion, you’ll be able to move more freely and feel better in your body. You can focus on the things that matter most with improved whole-body health.

Risks of Fascial Stretch therapy:

  • Hypermobility: FST can cause hypermobility if applied incorrectly and without considering the individual’s needs.
  • Muscular Tension: FST can cause increased tension in certain muscles if not carefully monitored.
  • Pain: Although FST is designed to reduce pain, it can sometimes increase pain during treatment due to increased muscle tension.
  • Bruising: FST can cause bruising, and skin irritation if too much pressure is applied.
  • Infection: FST increases the risk of infection if proper hygiene protocols are not followed.
  • Long-Term Effects: The long-term effects of FST are still unknown, and more research needs to be done in this area.
  • Muscle soreness: After the treatment session, there may be some muscle soreness due to stretching and releasing tight muscles.
  • Injury: There is a small risk of injury if the therapy is done incorrectly or unsafely.

5 Fascia Stretch Exercises to Get Your Poor Posture Correct:

Here are some best exercises for Fascial Stretch Therapy:

Shoulder Openers:

Shoulder openers are a great way to improve your posture and shoulder flexibility! These exercises are essential for anyone who spends long hours hunched over a desk or engaging in activities that cause poor posture.

Doing them regularly can help reduce pain, tension, and stiffness, which often build up in the back, neck, and shoulders. To start, begin by taking a deep breath while standing straight. Gradually raise your arms above you, trying not to raise them too quickly or jerkily.

Lift your chest and roll your shoulders backward and away from your ears until you feel a gentle stretch in the shoulder area. With each exhale, lower yourself down into a better posture. Repeat this for about two minutes several times throughout the day for the best results.

Foam Rolling:

Foam rolling exercises are basically self-massages using a cylindrical foam roller to work specific parts of the body.

For best results, roll slowly on each area for about 30 seconds applying medium pressure. Foam rolling not only boosts your circulation but also helps release tissue tightness and adhesions that are usually caused by poor posture.

Additionally, it increases flexibility while providing a good stretch to your muscles, which in turn helps reduce injuries and improve performance during any activity or exercise. 

Rolling Cat Stretch:

Rolling cat stretch exercises are designed to assist with poor posture and ease both physical and mental tension. Start in a hands-and-knee position and arch the back toward the ceiling like a stretching cat for best results. Be sure to take deep breaths as you let your head hang, then gently lift the hips up while keeping the spine rounded.

Finally, lower back down into your starting position while relaxing your neck, shoulders, and arms. With regular practice of rolling cat stretches, you’ll quickly be enjoying improved posture and an overall sense of relaxation!

High Plank:

To do a high plank correctly, start by ensuring your feet are aligned with your head, shoulders beyond your hands, and both wrists directly under your shoulders. 

Once comfortable, continue to draw in abdominal muscles whilst keeping hips in line with the spine, maintaining tension as you hold the position for anywhere from 20-60 seconds.

For added difficulty, incorporate arm or leg movement. For example, to increase the challenge within the arms, raise the opposite arm and leg simultaneously for 10 seconds on each side before returning to the original plank position.

Chest Opener:

This exercise helps stretch the chest muscles and promote better posture. To do this exercise, stand upright with your feet hip-width apart and your arms at your sides. Then, reach both hands behind you as if you were tying a knot in the middle of your back.

Once that’s done, slowly lean backwards until you feel a gentle stretch in your chest area. Hold this position for up to 15 seconds and release, repeating 3-5 times as needed. This exercise also helps prevent chronic back pain and can be practised several times daily to maximise its effectiveness.


Having good posture is more than just looking attractive; it can have a huge impact on your overall health, as well. Poor posture can increase the chances of developing chronic pain, fatigue, and mood disorders.

Fortunately, there are many different exercises that you can do to improve your posture. Here at Kaizen, our highly-skilled massage therapist is trained to help you find the right exercises and stretches to fix your posture problems and regain your body balance.

Contact us today to book an appointment and see how we can help you improve your posture!

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