The moves
20 moves, organized by what you are trying to fix: the general fascial net, tight hips, a stubborn groin, knees that complain, and feet that have forgotten their job. Slow, springy, and from new angles; no equipment beyond a wall and a step. The small body map on each card shows what the move targets.
An honest note: fascia lines are a useful map, not settled anatomy, and every claim here is tagged with what the evidence actually supports. Discomfort that eases is fine; pain that sharpens is a stop sign, and a clinician outranks this page.
Area 01 · 8 moves
The general net: slow lines, springs, rotation, and breath. If you only do one section, do this one, sprinkled through the day.
Lateral line
Reach one arm overhead and bend away from it, keeping both feet heavy. You are opening the long seam that runs from ankle to armpit, one of the most under-stretched lines in a chair-shaped life.
→ 3 slow bends per side, exhale into each
Superficial back line
Soft knees, long spine, fold from the hips and let the arms hang. This loads the best-evidenced fascial chain in the body, one continuous sheet from sole to scalp.
→ 5 slow folds, 3 breaths at the bottom
Spinal wave
On all fours, arch and dome the spine one segment at a time. Slow segmental waves rehydrate the layers between vertebrae and wake the sensor field along the whole back.
→ 8 waves, slower than feels natural
Spiral line
Arms wide, hips still, rotate the ribcage and let the head follow. Rotation is the first range a desk life loses, and the spiral line that wraps your trunk is how walking stores its energy.
→ 6 rotations per side, moving with the breath
Elastic recoil
Light, bouncy heel raises, landing like you are trying to be quiet. Springy loading is what trains fascia's elastic recoil, the kangaroo quality that makes movement cheap.
→ 2 sets of 20 quiet bounces, a few times a week
The whole net
Sink as low as comfortable, heels down if you can, and sway gently. The resting position humans used for millennia loads ankles, hips, and back in one shape.
→ Accumulate 2 minutes a day, sway often
Front line release
Back against a wall, slide the arms from a W to a Y without losing contact. This lengthens the chest and shoulder fascia that hours of screens quietly shorten.
→ 8 slow slides, ribs soft, evening reset
Deep front line
Inhale as the arms rise, long exhale as they float down. Your diaphragm is a fascial structure; slow breathing is the one stretch that reaches it, and the exhale is the nervous system's brake.
→ 5 breaths, exhale longer than inhale
Area 02 · 3 moves
Sitting keeps the front of the hip short and the back of it asleep. These three restore the range a chair takes away.
Hip flexor line
Rear knee near the wall, shin up it, torso tall, and breathe. This is the direct antidote to the sitting position: the hip flexors and the fascia down the front of the thigh, opened at length.
→ 1 to 2 minutes per side, most days
Knee over toe, hip long
A deep split squat where the front knee travels well past the toe while the rear hip stretches long. The signature move of Ben Patrick's knees-over-toes method: strength at the exact range most training avoids. Go only as deep as stays comfortable, and elevate the front foot to ease it.
→ 2 sets of 5 slow reps per side
Hip rotation
Seated, both knees bent to right angles, sweep the legs from one side to the other. Internal and external rotation are the hip's forgotten dials, and this trains both in one slow windshield-wiper motion.
→ 10 slow switches, pause at the ends
Area 03 · 3 moves
The inner line rarely gets loaded at all. Gentle, patient work here pays off in the hips, the knees, and the low back.
Adductor length + strength
Wide stance, shift all the way over one leg while the other stays long. Half stretch, half single-leg squat, it builds strength through the inner line's full length instead of just pulling on it.
→ 6 slow shifts per side, hold the last one
Deep adductor opening
Knees wide on the floor, forearms down, rock the hips back toward the heels and return. The rocking keeps it a movement rather than a hang, which the tissue tolerates far better.
→ 12 slow rocks, breathe into the floor
Adductors + back line
Seated straddle, chest tall, hinge forward from the hips with a long spine and return. Borrowed from the ATG playbook: loading the fold, not just falling into it, is what makes the range stick.
→ 8 slow hinges, no rounding
Area 04 · 3 moves
This section follows the knees-over-toes idea popularized by Ben Patrick: the knee gets stronger by training through its range, gradually, not by avoiding it. Start with the gentlest version, and if you have knee pain or a recent injury, clear it with a clinician first.
Quad + tendon, zero impact
Walk backward, flat ground or a treadmill, and let the knees bend under you. Step one of the knees-over-toes system, and the one with the best trial evidence: retro walking programs reliably reduce knee pain in studies. A sled makes it harder; a hallway makes it free.
→ 5 to 10 minutes, most days
Knee over toe, loaded
Stand on a step, reach the free heel slowly toward the floor in front, and press back up through the standing leg. Slow single-leg step-downs are a staple of patellofemoral rehab, and the knees-over-toes entry point for building the knee's forward range.
→ 2 sets of 8 slow reps per side
Hamstrings, eccentric
Ankles anchored, kneel tall, and lower the whole body forward as slowly as the hamstrings allow, hands ready to catch. The single best-evidenced injury-prevention exercise in sport: programs built on it roughly halve hamstring injuries.
→ 3 sets of 3 to 5, twice a week
Area 05 · 3 moves
Everything above stands on this. Shoes do the foot's job all day; these three give it back, knees-over-toes style from the ground up.
Front of the shin
Lean back against a wall, heels a foot out, and lift the toes toward the shins. The tibialis is the muscle that brakes every step you take, and this knees-over-toes staple is nearly the only exercise that trains it.
→ 2 sets of 15 to 20, slow
Calf + Achilles, full range
Toes on a step, lower the heel below the edge, rise all the way up, three slow seconds each way. Heavy, slow calf work is the backbone of every Achilles protocol for a reason: tendon loves load it can predict.
→ 2 sets of 12 per side, slower than feels right
The foot's own muscles
Barefoot, lift the arch without curling the toes, then spread the toes wide and set them back down. The foot has its own core, and waking it changes how everything above lands.
→ 10 lifts + 10 splays, daily, anywhere
The membership turns these moves, plus light, breath, and food, into one guided ten-minute session a day.
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