The Foundational Fascial Reset Flow™

This is integration — teaching your body how to hold the changes we created together. 

This homework protocol is designed to help you slow down, listen, and become more aware of how your body communicates with you — where it feels open, where it feels guarded, and what it’s asking for next. Through this fascial reset flow, you’re supporting tissue hydration, restoring glide between layers, and helping your nervous-system feel safe enough to keep the shifts we’ve made.

When practiced consistently, this work keeps your body moving forward without slipping back into old tension or compensation patterns. It allows our sessions to build on one another and guides you toward long-lasting, embodied transformation — not temporary relief, but real change your body can trust.


HOW TO USE THIS PROTOCOL

  • Do this within 24 hours after your session – daily if rehabilitating the body

  • Total time: 20-30 minutes

  • Move slowly and breathe continuously

  • If something feels overwhelming, less pressure is always best

GOLDEN RULES OF FASCIA WORK

  • Slow > deep – fascia responds to slow, sustained pressure + breath 

  • Sink, don’t smash – allow your body weight to melt into the tissue

  • Breathe into resistance – breath is the permission for tissue to release

  • Pain = guarding – guarding blocks change; let up but don’t completely stop

  • Stay curious, not forceful – your nervous system must feel safe for structural change to last

FEET — The Reset Button

Tools: Tennis ball or myofascial ball
Position: Standing or seated
Why: The plantar fascia informs the entire fascial web—ankles, knees, hips, spine, neck.

Feet:

  • Slowly roll heal → arch → ball of foot

  • Pause on tender spots – sink into the tissue

  • Small circles, slow passes

  • 1-2 minutes per foot

Breath:

  • Slow nasal inhale

  • Long, relaxed exhale

  • Imagine the foot melting into the ground

CALVES + BEHIND THE KNEE

Tools: Foam roller + tennis ball or myofascial ball
Position: Sitting on the ground, legs extended
Why: This clears fascial drag into hamstrings, pelvis, and lumbar spine.

Calves (Gastrocnemius & Soleus):

  • Foam roll ankle → mid-calf → upper calf

  • Straight leg + slightly bent knee

  • 1-2 minutes each side

Behind the Knee (Popliteal Space):

  • Ball under the soft tissue below the knee crease

  • Gentle pressure only

  • Micro-movements

  • 1-2 minutes each side

Breath:

  • Inhale into the back of the legs

  • Exhale like fogging a mirror

IT BANDS – Sides of Legs

Tool: Foam roller
Position: Side-lying
Why: Improves hip mechanics, unloads knee strain, hydrating and decompressing.

IT Band:

  • Roll hip → mid-thigh → above knee

  • Avoid the knee joint

  • Slow, controlled passes

  • 1-2 minutes per side

Breath:

  • Breath into the side ribs

  • Long exhale to soften guarding

HAMSTRINGS – Back of Legs

Tool: Foam roller
Position: Sitting on floor
Why: Hamstrings anchor the pelvis and directly affect spinal tension.

Hamstrings:

  • Roll from sit bone → back of knee – support yourself with hands behind you

  • Slowly roll both legs or one leg at a time if needed

  • 1-2 minutes each leg

Breath:

  • Inhale into the low belly

  • Exhale slowly, letting the pelvis feel heavy

POSTERIOR CHAIN — Mid/Low Back 

Tools: Foam roller + ball
Position: Supine/lay on back
Why: Hamstrings anchor the pelvis and directly affect spinal tension.

Mid & Low Back (Thoracolumbar Fascia):

  • Foam roll mid-back → upper glutes

  • Arms crossed to open shoulder blades

  • 1-2 minutes

Targeted Ball Work:

  • Ball on dense or stuck areas –  ex: lower back(quadratus lumborum - QL)

  • Small movements or stillness

  • 1-2 minutes per spot

Breath:

  • Inhale wide into ribs

  • Exhale slowly through the mouth

SCAPULA + RHOMBOIDS – Upper Back

Tool: Tennis ball
Position: Standing against wall or lying down on floor
Why: This restores scapular glide and unloads the neck.

Rhomboids:

  • Place ball between spine and shoulder blade

  • Lean or melt into pressure

  • Move arms out and up or find stillness 

  • Move the ball up/down – find spots that ease tension

  • 1-2 minutes each side

Breath:

  • Inhale into upper back

  • Exhale as if sighing

TRAPS + NECK(Integrated Release)

Tool: Tennis ball
Position: Lying down on floor – supine
Why: The neck releases best when the shoulders release first.

Traps:

  • Ball stays in the rhomboid – muscle between spine and should blade

  • Slowly rotate head away from the ball

  • This traction releases the upper trap + neck

  • 3–6 slow head turns per side

Breath:

  • Exhale as you turn

  • Pause at end range

SUBSCAPULARIS – Rotator Cuff Muscle 

Tool: Tennis ball
Position: Side-lying or wall-supported
Why: This muscle stabilizes the shoulder joint.

Subscap:

  • Ball under the outer edge of the shoulder blade – side of armpit

  • Arm relaxed or gently moving – find spaces that release tension

  • Slow breath cycles

  • 1 minute each side

Breath:

  • Slow nasal breaths

PSOAS — Front Body (Abdomen) 

Tools: Tennis balls (paired or single)
Position: Lying on stomach – prone
Why: This area holds stress, posture patterns, and survival tension.

Psoas:

  • Balls just inside the ASIS (hip bones – lower abdomen)

  • Gentle sinking with breath

  • Tiny pelvic rocks or stillness

  • 1 minute each side

Breath:

  • Inhale into belly

  • Long, slow exhale 

PECTORAL FASCIA — Chest

Tool: Tennis ball
Position: Wall or floor
Why: This completes the front-back balance and improves shoulder posture.

Chest:

  • Ball just below collarbone and outer chest

  • Turn head away from ball

  • Move arm gently opening and closing 

  • 1-2 minutes per side

Breath:

  • Inhale through nose

  • Exhale slowly through mouth

Nervous System Integration - optional but powerful

End with:

  • One hand on chest

  • One hand on belly

  • 5 slow exhales (longer out-breath)

This tells the fascia: “We’re safe now.”