Today we have Kaita Mrazek on the blog. You may have met her in this post where she told us about fascia unwinding and why it’s important.
Kaita Mrazek is the creator of The Listening Movement, a fascia-informed approach to healing that blends psychology, dance, and Traditional Chinese Medicine. Her work is guided not by preset routines, but by deep listening—to the body, the moment, and the client.
By centering the client as the expert of their own experience, Kaita helps people reconnect to inner cues, build self-trust, and find real relief—often where other methods have fallen short.
Lauryn sees her for fascia work about once a month and it’s a crucial part of Lauryn’s holistic mental and physical wellness routine. Today Kaita is back on the blog to share 3 movements you can do at home in pregnancy and beyond to tune your fascia.
Let’s welcome Kaita back to the blog.
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Lauryn makes pregnancy look easy—but behind that glow is real work.
I like to think some of her poise comes from the movement sessions we’ve shared together, working with her fascia. It’s been a joy to support her wellness journey, from postpartum recovery with Townes to this current pregnancy. Watching her walk out taller—baby bump and all—is one of my favorite things.
When I was pregnant (nearly a decade ago), the resources felt pretty abysmal. I mostly learned what to avoid and what to fear. The message was clear: discomfort was just part of the package. Sciatica, low back pain, neck tension…these were all treated like inevitabilities.
As a movement teacher, I couldn’t accept that.
Since then, I’ve worked with many clients through pregnancy and postpartum. What I’ve learned has shifted how I approach this chapter of the body’s journey.
To move well during this time, it helps to understand what’s happening beneath the surface.
During pregnancy, your body releases relaxin, a hormone that softens tissues to make room for baby. Sometimes this brings relief to old aches and pains. But it can also introduce new challenges: hypermobility, instability, and a rapidly changing system that has to adapt faster than it can recalibrate.
That’s why the way you move matters.
Instead of just passively stretching to relieve tension, the key is to focus on muscle activation. You want your fascia—the web-like connective tissue that gives your body its shape and support—to stay tuned-up, responsive, and resilient.
When you stretch with engagement, it feels safer, more effective, and surprisingly satisfying.
Here are three of my favorite moves to help you feel strong, mobile, and more at home in your changing body. When doing these moves, make sure to tense the muscles that you are lengthening. It will feel a bit more like strength training and less like a conventional stretch feeling:
Butterfly Can Openers
A two-for-one that opens both the upper back and hips while gently supporting the pelvic floor.
Stack of Books
Strengthens the hips and helps relieve low back tension—great for posture and even sciatica relief.
Forearm Pullbacks
Opens space around the rib cage and balances the shoulder girdle. Activating the muscles around your shoulder blades helps relieve neck tension and improves posture.
Want more support like this?
Join my virtual membership where I teach fascia-informed movement for every season of life. Each month, you’ll get a live virtual class, plus access to an on-demand library of movement GIFs like these, full-length flows, seasonal guides, meditations, and more.
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Since seeing Kaita and focusing on fascia (even in her face) Lauryn has noticed better flexibility, better posture and better form when she weight lifts.
Have you done any time of fascia tuning before? Let us know all the benefits you’ve noticed below.
x, The Skinny Confidential team
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++ Learn more about cosmetic acupuncture here.
