Move · Videos · Mobility · 14 min

FAMO Fascia Flow for Back and Ribcage

FAMO Fascia Flow for Back and Ribcage — video by art of motion Academy | FAMO Fascia Movement Play · 13:32

Video by art of motion Academy | FAMO Fascia Movement on YouTube · Open on YouTube

A short mat session from the FAMO fascia method working the back, ribcage and hips with lifting, spiralling and reaching. A block or thick book is an optional prop. Suits people comfortable on the floor.

  • 14 min
  • Intermediate
  • Low impact (no jumping)
  • mat

Good forHealthy fascia

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Step by step 9

Tap a time to watch that step in the video.

  1. Low to high kneeling: arm arc and forward fold, then hands on the hips, sit back and lift with a centred spine. 0:01
  2. Curl and sit back: lift from the pubic bone, curl the spine, sit halfway back, then shift forward and rise. 0:58
  3. Walk the right foot out into 90/90 kneeling; arm arcs, then press the foot to sit back and fold forward. 1:43
  4. Left hand on the floor, a block or a book: reach the right arm down to spiral the ribs, then turn the chest up. 3:09
  5. Upright 90/90 kneeling: controlled falls and rebounds, then pivot over heel and toes with small bounces. 5:12
  6. Second side: walk the left foot out into 90/90 kneeling with the arm arcs and sit-back folds. 7:16
  7. Right hand on the support: reach the left arm down to spiral the ribs, then turn the chest up. 8:37
  8. Dynamic shifts on the left leg and pivot steps out, then back to the curl, spine stretch and lift. 10:45
  9. Flowing finish: arch, curl, spine stretch and forward fold, then add the arm movements. 12:05

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Lift from the pubic bone and keep the deep abdominals working.
  • Press the supporting hand into the floor or a block, then spiral the ribcage open.
  • Use a block or thick book if the floor feels too far away.

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Lower back takes loadrepeated kneeling arches and curl-ups
  • Hips takes loadkneeling hip release with recoil, foot walk-out
  • Knees takes loadhigh-kneeling sit-backs, 90/90 kneeling shifts
  • Shoulders movesarm arcs and circles, reaching
  • Wrists & hands movessupporting hand on floor or block
  • Upper back movesrib and spine spirals, side stretches
  • Ankles & feet moveswalking the foot forward, pivots on heel and toe
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Hand on a block or book in the side stretch; knees shoulder-width apart

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by art of motion Academy | FAMO Fascia Movement; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety