Move · Videos · Mobility · 18 min

Fascia Movement Flow: Elastic Recoil and Kneeling Work

Fascia Movement Flow: Elastic Recoil and Kneeling Work — video by art of motion Academy | FAMO Fascia Movement Play · 18:21

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

A mat session from the Fascia Movement (FAMO) method using elastic recoil, arm pendulum swings and kneeling work, with optional props. Best for people who already move comfortably on the floor.

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

Good forHealthy fascia

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Step by step 10

Tap a time to watch that step in the video.

  1. High kneeling, knees about shoulder-width: breathe in to sit back, breathe out to curl up smoothly. 0:05
  2. Right hip release: forefoot on a massage dome, draw the foot toward the knee and glide about three-quarters down. 1:14
  3. Kneeling side stretch with hip shifts and a reach down, then slow shifts with a ball under the big toe. 2:38
  4. Upright 90/90 kneeling: controlled falls and quick rebounds with the breath, then small pivoting bounces. 5:37
  5. Dynamic hip release, forefoot on the dome, adding an arm swing; then glide into a kneeling side-angle pose. 6:53
  6. Left hip release: forefoot on the dome, draw the foot toward the knee and glide part of the way down. 9:46
  7. Left kneeling side stretch: press the right hand into the dome and widen the top ribs as the hips shift. 11:03
  8. Ball under the left big toe for slow shifts, then upright controlled falls, rebounds and pivot steps. 13:04
  9. Dynamic hip release with the arm swing, then a slow glide into a kneeling side-angle pose. 15:00
  10. High kneeling to finish: sit back and curl up, then add a long arch, a half lift and a curl. 16:46

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

Form cues from the coach

  • Keep your knees about shoulder-width apart if that is kinder on them.
  • Lower with control, then rebound gently before reaching your end range.
  • Keep the spine centred as you curl up on the exhale.

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadkneeling hip release with recoil, adductor holds
  • Knees takes loadhigh kneeling curl-ups, 90/90 kneeling shifts
  • Shoulders movesarm pendulum swings, arm circles
  • Wrists & hands movesheel of hand pressing on dome or floor
  • Upper back movesrib spirals, kneeling side stretches
  • Lower back moveshigh-kneeling curl-ups, arch, hip shifts
  • Ankles & feet movesforefoot on dome, ball under big toe, pivots
  • 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: Knees shoulder-width apart; floor or block instead of the dome; props optional

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