In today’s (final) Part 3 of our BRA(i)NS PT: PA series, let me share 3 movement tips you may not have considered, and introduce a body part you may not be aware of: your fascia!

Your fascia is a body-wide collagen-rich fluid network that connects various body structures, e.g. vessels, bone, muscle, organs, and is rich in small nerve fibres.

Some researchers suggest that this should be classified as a new “organ”. It’s not shown in anatomy books, as this would have been “stripped out” before anatomy dissection sessions.

How does this relate to your brain health?

Improving this helps your movement capacity, which benefits your brain resilience (see next section below)

📍3 Movement Check-ins for your Brain

🌟1️⃣ How Elastic Are You?

Have you heard of men in their 40s snapping their Achilles when they jumped to catch a ball? Turns out men in this age group are more likely than women to experience this, particularly if they didn’t do a proper warm-up or train their tendons’ elasticity.

Your tendons and joints need elasticity for spring-like movement and injury prevention.

Try This: Plyometrics like jumping jacks or skipping like a kid again 😊 These explosive movements train your elastic recoil system, keeping your tendons supple and responsive. Start gently and build up – train your elasticity to maintain your youthful bounce!

🌟2️⃣ How Connected Are You?

Myofascia is the fascia that links your entire body in kinetic chains. When one area is tight or restricted, it affects movement patterns throughout your whole system.

Try This: Slow, gentle stretches that follow these chains. Think of stretching through a long line, eg, from the back of your leg, all the way to the top of your spine. Relax into your breath and feel the connection flow through your body like links in a chain. (Think: mindful stretch & breath!)

🌟3️⃣ How Are Your Joints?

Each joint influences every other joint.

Problem with elbow pain? Consider also your shoulder and wrist – they’re all connected in the movement chain.

Try This: Joint circles to lubricate your joints – gently circle each joint of your body (ankles, knees, hips, shoulders, wrists, neck). This maintains synovial fluid production and keeps your joints healthy and mobile.

Goes without saying (but I’d best say this!) – if you have joint pain issues, please see a trained healthcare professional about this!

📍3 More Brain Benefits of Physical Activity

Continuing from the last two weeks, here are three more ways movement builds brain resilience:

🌟7️⃣ Executive Function Enhancement: This deserves another mention because it’s so powerful! Regular physical activity rewires your brain’s control centre, improving your ability to plan, focus, switch between tasks, and make decisions under pressure. It’s like upgrading your brain’s operating system.

🌟8️⃣ Processing Speed Boost: Exercise increases how quickly your brain processes information and responds to challenges. Think faster reaction times, quicker decision-making, and improved mental agility – like upgrading from dial-up to high-speed internet for your thoughts!

🌟9️⃣ Cognitive Reserve Building: Physical activity helps build what neurologists call “cognitive reserve” – essentially creating backup neural pathways that protect against age-related decline. It’s like having multiple routes to the same destination, so if one path gets blocked, your brain has alternatives ready.

📍Question for you today

Which of these 3 movement check-ins will benefit from more of your attention today?

Wishing you connected, elastic, and resilient movement,

Dr Sui Wong

PS – 📍Private Podcast! 🌟Thank you again to those of you who replied to be early adopters! With your encouragement and interest, I’ve decided to start my Private Podcast feed from early September. “Private” podcast just means it’s not searchable on the public podcast platforms. If you missed my message from last week about this, I’d love for you to join my exclusive list to help me hone this new skill. Thank you in advance for your help! 😊 Please reply to this email if you’d like to be added to the exclusive list.

References: Schleip et al. (2012), Myers (2014), Wilke et al. (2016), Colcombe & Kramer (2003), Hillman et al. (2008)

📌 Summary

Fascia is a collagen-rich, body-wide connective tissue network linking muscles, bones, vessels, and organs, and is densely innervated. Some researchers propose classifying it as a distinct “organ.” Its integrity influences elasticity, joint mobility, and kinetic chains, which in turn affect movement capacity and brain resilience. Physical activity that trains fascia and joint mobility supports executive function, processing speed, and cognitive reserve, providing protection against age-related decline.

Keywords: fascia, brain health, connective tissue, movement, executive function, cognitive reserve

📌 References

• Schleip R, Jäger H, Klingler W. What is ‘fascia’? A review of different nomenclatures. J Bodyw Mov Ther. 2012;16(4):496–502. doi:10.1016/j.jbmt.2012.08.001 | PubMed

• Myers TW. Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. 3rd ed. Churchill Livingstone; 2014.

• Wilke J, Krause F, Vogt L, Banzer W. What is evidence-based about myofascial chains? A systematic review. Arch Phys Med Rehabil. 2016;97(3):454–461. doi:10.1016/j.apmr.2015.07.023 | PubMed

• Colcombe S, Kramer AF. Fitness effects on the cognitive function of older adults: A meta-analytic study. Psychol Sci. 2003;14(2):125–130. doi:10.1111/1467-9280.t01-1-01430 | PubMed

• Hillman CH, Erickson KI, Kramer AF. Be smart, exercise your heart: exercise effects on brain and cognition. Nat Rev Neurosci. 2008;9(1):58–65. doi:10.1038/nrn2298 | PubMed

📌 FAQ

Q: Is fascia really considered an organ?
A: Some researchers propose that fascia should be classified as an organ because it is a body-wide, collagen-rich structure with distinct functions in movement, force transmission, and sensory feedback. (Schleip et al., 2012)

Q: How does fascia affect brain health?
A: Healthy fascia supports movement efficiency, reduces injury risk, and contributes to brain resilience. Physical activity that trains fascia also enhances executive function, processing speed, and cognitive reserve. (Hillman et al., 2008)

Q: What can I do to keep my fascia healthy?
A: Practices like plyometric drills, mindful stretching along myofascial chains, and regular joint mobility exercises help maintain fascia elasticity and connectivity. These activities indirectly support cognitive performance.

Dr Sui Wong

Registered Address: 95 High Street HA8 7DB, United Kingdom. www.drsuiwongmd.com

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