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Dancers know that strength, flexibility, and control are essential — but one crucial element often goes unaddressed: fascia. This web-like connective tissue weaves through the entire body, influencing movement, stability and even emotions. Research has revolutionized our understanding of fascia, showing that training it properly can enhance performance, prevent injury, and deepen the mind-body connection.
Fascial strength, stability and hydration
Fascia is a hydrophilic tissue, meaning it needs water to stay supple and responsive. Dehydration can cause it to become stiffer and less elastic, reducing mobility and increasing injury risk. To draw fluid into the tissue, we need to move in a rhythmic manner, which is another positive reason to focus on dynamic mobilisers. So, grab your water and move!
It also plays a critical role in stability and strength. Fascia is tensioned by muscle contraction (Hydraulic Amplifier Effect) creating tissue stiffness along a chain of muscles. This assists with our positional stability, pelvic and core control. Movement is required to strengthen and improve the quality of our fascial network. Variability in direction of movement, and external load, is essential to improve the resilience of our fascial tissue. It is our tissue of energy transfer and elastic recoil, so training fascia through resistance training and plyometrics, will give us strong healthy tissue and plenty of spring for our jumps.
Fascia: The organ of emotion
Beyond biomechanics, fascia acts as an “organ of emotion,” storing tension, trauma, and stress. Have you ever felt an emotional release during deep stretching or massage? That’s your fascia letting go.
Fascia and flexibility
Since fascia is highly interconnected, releasing one area can have surprising effects elsewhere in the body. A simple ball release under the foot can improve mobility in the ribcage, demonstrating the deep fascial connections running through the body.
However, as with all mobility work, it’s crucial to move after releasing fascia. This helps create a sense of safety for the nervous system, ensuring that the new range of motion becomes functional rather than temporary. Without movement, the body may perceive the newfound flexibility as unstable and revert to old patterns.
Immobilization and the need for movement
Fascia has a tendency to bind together when we don’t move, forming adhesions that limit mobility. This is why after an injury or prolonged rest, stiffness sets in — the fascia essentially “glues” itself in place. Gentle, gradual movement is key to breaking up these restrictions and restoring freedom in the body. Rolling with balls/ foam roller can be really useful here.
Anatomy trains: The fascial highway system
Thomas Myers’ groundbreaking work, Anatomy Trains, maps out fascial “lines” that connect different parts of the body. For example, the Superficial Back Line runs from the soles of the feet to the head, affecting everything from pliés to port de bras. By understanding these fascial trains, dancers can optimize movement patterns and prevent compensatory injuries.
Training fascia for dance performance
Fascia thrives on hydration, movement, and variety. Unlike static stretching, bouncing, spiraling, and multi-directional movements stimulate fascial hydration and resilience. Training methods like gyrotonics, dynamic stretching, and resistance bands help develop a spring-like quality, enhancing jumps, turns, and fluidity.
By integrating fascial-focused movement, dancers can build strength, prevent injury and tap into deeper layers of expression — ensuring their artistry continues to evolve with grace and resilience.
Thomas Myers’ Anatomy Trains: The superficial back line:
Self-tissue release using the balls. Always remember to assess, do the release and then reassess for change.
Fascial strength and connection in the deep front line; connect your feet to the core for more stability.
By Sally Harrison, BSc (Hons) Physiotherapy, Corrective Exercise Coach, Personal Trainer, Pilates Educator, of Band-ITS & Strength4Dance.
Band-ITS, cross-training for dancers, dance health, dance health advice, dance strength, dancer health, dancer health advice, fascia, personal trainer, resistance training, Sally Harrison, strength training, strength training for dancers, Strength4Dance, Thomas Myers, wellness
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