💧Fascia Hydration Protocol

This protocol supports fascia viality through intelligent hydration — integrating water, movement, and timing to restore tissue elasticity and systemic flow.

 

Integrating water

Fascia is like a sponge — it only becomes pliable and functional when hydrated, and hydration must be both systemic (water) and mechanical (movement).

1. Water Intake (Systemic)

  • 🥤 Drink 30–35 ml/kg body weight per day
    Example: 60 kg person → ~2.0–2.1 liters/day

  • 💧 Sip throughout the day — don’t chug

  • 🧂 Add a pinch of unrefined salt or electrolyte powder 1–2x/day to support cellular uptake (especially if on magnesium)

2. Hydrating Movement (Mechanical)

This means slow, multidirectional, and rhythmic movement that massages water into the fascia.

Movements explained

Fascia Flossing Gentle tension/release across tissues (like slow yoga with resistance) Morning or post-warmup

Bounce/Shake (Rebound) Light bouncing (on heels, or mini-trampoline) to stimulate lymph & hydration1–2 min daily (especially morning)

Rolling (Hydrated Fascia Release) Soft foam rolling (not deep tissue), especially on calves, IT band, and back3–4x/week, post-hydration

Pandiculation Cat-like stretching (yawn + twist) — neurologically resets tension Upon waking & before sleep

Walking Daily 20–30 mins with varied terrain Essential to pump water through fascial lines

 
 

🌀 Movement and Timing Plan (Simple Routine)

Daily Morning (5–10 min):

  1. Bounce lightly for 60–90 sec (on feet or trampoline)

  2. Pandiculate: big yawning-style stretches with twists

  3. Fascia floss: 2–3 long gliding stretches (e.g., overhead arm reaches, cross-body pulls)

2–4x per Week:

  • 15–20 min fascia hydration flow (slow yoga, Feldenkrais, or myofascial stretching)

  • Soft foam rolling or self-massage (after water and movement)

daily walk 20-30 min

🗓 Combine with Your Supplements

  • Take supplements with water.

  • Move gently within 20–30 mins of taking magnesium to amplify its effect on soft tissue relaxation.

  • Walk or stretch after CoQ10 to support mitochondrial repair.

Hydration protocol produced by AI