What is Structural Integration?

In Structural Integration we focus on releasing and realigning the fascia in order to bring balance and integrity to the body's structure. Much more than a massage - it is a journey towards deeper embodiment.

Sessions are tailored to each individual and help with:

Chronic pain or tension
Poor posture or misalignment
Recovery from injury
Deepening awareness and connection

Typically we run through a series of 10 progressive sessions, working on a new layer each time, as this is the most effective way of achieving long lasting results and allows bodies to integrate change.

Aphrodite graduating her foundational Structural Integration course with Gravity Body Academy in Mexico 05/2019

How is it different from a massage?

While massage works mainly on muscle tension, Structural Integration targets the fascia to realign the entire body. It aims to improve posture, movement, and overall balance, addressing the root causes of discomfort rather than just the symptoms. For many, this makes Structural Integration a more transformative and lang lasting approach than traditional massage

What can I expect from a session?

Usually around 2hrs. It is recommended not to try and squeeze a session into a busy schedule, for various reasons - one of them being that each body is different and may require more attention in particular areas, thus running 'over' time. I would rather give you the work at an organic pace instead of watching the clock.

During a typical structural integration session, we will begin with a conversation about your goals, areas of pain or tension, posture, and any relevant emotional or physical history. This is followed by a quick visual/movement assessment, focusing on how you naturally stand, walk, and breathe to better understand your body’s current alignment and patterns. The hands-on portion involves lying on a table or occasionally sitting/standing while I apply slow, firm pressure—often using my fingers, knuckles, or elbows—to work through layers of fascia. Throughout the session, you'll be guided to engage with specific movement cues, such as breathing deeply, lifting your head, or rotating a limb to support the release and integration of tissues.

Is there anything I can do to prepare for my session?

To prepare for a Rolfing session, wear comfortable clothing you can move in, such as briefs, a sports bra, or stretchy shorts. Arrive well-hydrated and rested, and avoid heavy meals or alcohol beforehand. Bring a sense of curiosity—take note of how your body feels before the session so you can observe any changes afterward. If you have any injuries, chronic conditions, or a history of trauma, it's important to inform Aphrodite of this. We often abuse our bodies throughout our lives, so it's hard to keep a track of every injury, but perhaps take some time to think of what has affected you.

Are there any risks?

Structural integration is considered very safe, but some temporary side effects can occur as your body adjusts. You might experience mild soreness, fatigue, or emotional release, such as feeling unusually weepy or agitated. In some cases, old injuries or sensations may briefly resurface as your body begins to unwind long-held compensation patterns. Additionally, some muscle tightness or imbalance can arise if your system initially resists the new alignment being introduced

What is the "10 Series", and do I have to commit to all 10?

The 10-series is a structured sequence of 10 sessions, each with a unique focus. Each session builds on the last and opens up for the next. You don't have to do all 10 but it is desgined as a progressive whole-body journey and skipping around or stopping early will likely limit your depth of change. Think of it as a full-body reboot rather than a one-off fix. The 10 series 'recipe' is typically as follows -
1. Breathing and opening the torso
2. Balancing the feet and lower legs
3. Lateral line (side body)
4. Core and Pelvis
5. Front line and hip flexors
6. Back line and spine
7. Head, neck and jaw
8 - 10. Integration (Bringing it all together).

Before vs. After

Although the lighting isn't consistent in these videos, you can see how even just one session can make a difference in your posture.
In the video on the left, you can see
In the video on the right,

After a Rolfing session, people often experience a variety of physical, emotional, and postural shifts. Physically, many report a sense of lightness or increased mobility, feeling taller, more aligned, or more at ease in their body. It’s also common to feel mild soreness or fatigue, similar to what you might feel after a deep workout or massage, especially if the session was particularly intense. Areas that were worked on may feel warmer, more responsive, or even tingly. Postural changes may also be noticeable—you might find that you’re standing, walking, or breathing differently, with a greater sense of balance or uprightness. Emotionally, Rolfing can trigger the release of stored tension or trauma, leading to a wide range of feelings from calm and grounded to unexpectedly emotional or introspective. Over the following days, your body continues to integrate the work, and you may notice ongoing adjustments in posture and movement patterns. Some people experience brief discomfort or "growing pains" as their body adapts. Supporting this integration with rest, hydration, and gentle movement—like walking or stretching—can be helpful. Many also find that they develop a new level of awareness around their posture, movement habits, and areas of chronic tension, often describing it as forming a new relationship with their body.

Fascia is a continuous, web-like tissue composed of collagen and elastin fibres embedded in a hydrated extracellular matrix. It envelopes muscles, bones, nerves, and organs, acting as both a supportive structure and a communication network. Beyond its mechanical roles, fascia serves as an integrative system, connecting distant parts of the body both physically and electrically.

In the context of health, fascia:

Maintains structural integrity: Providing stability and reduces strain during movement.
Facilitates healing: Serves as a reservoir for immune cells and facilitates wound repair.
Supports communication: Acts as a pathway for the distribution of electrical signals and vital nutrients.

Research shows that fascia plays important roles in posture, circulation, force transfer, balance, coordination, and is one of the most common causes of musculoskeletal pain.

It influences mobility, posture, hormonal regulation, neurovascular control, lymphatic function, wound healing, and even the risk of developing chronic pain conditions.

Fascia tissue houses numerous nerves and blood vessels, providing essential pathways for delivering oxygen, nutrients, and cellular communication throughout the body.

fascial adhesion, occurs when collagen fibers within the fascia become tangled and fused together

Fascia is meant to glide easily.
Tight fascia causes shallow breathing,
It prints in the position is always finds itself in. If you are sedentary, sat down for your working hours, it will lock itself up, there's no getting around it.

Everything effects everything else in the body. Use the image of a fitted bedsheet as an example. When you tug or twist it at one part, the whole sheet responds. The same effect happens in the body. As a result the body holds/moves other areas of the body to compensate.

Collagen fibers in injured areas may grow in an entangled pattern as they attempt to heal the injured spot. 'Knots' and adhesions form, trapping toxins and restricting movement.

Gross Trauma can include sprains, falls or general accidents. Micro Traumas can be caused by overuse of one particular movement. Looking down at your phone constantly is a massive strain - a common issue we call text neck.

The average head at a neutral position weighs 5kg. At a 15° angle, the weight of the head increases to 12kg. At 30° it weighs 18kg. at 45° it is 22kg, and a staggering weight of 27kg at 60°. No wonder so many people struggle in this region. In fact -- 700 cumulatively (2hrs a day) seen about the cervical spine.

75% of the population are chronically dehydrated. Even if you are drinking plenty of fluid, we are most often in artificially heated/cooled environments - using technology also has this drying out effect. Medication, caffeine, processed foods.
Your fascia is your delivery system of fluid, and hydration runs every single system.
Afternoon fatigue, brain fog.. it isn't low blood sugar.
When low grade dehydration occurs, the body takes water from fascia where it can (where we store most of our H20) to feed the brain first.
When dehydration of fascia itself occurs, toxins and inflammation accumulate. Joints are then very prone to pain, stiffness and injury because these toxins and inflammation don't get flushed out.

- Too little movement
- Injury
- Overuse
- Dehydration
- Stress
- Bad diet
- Ageing/Gravity

How to Keep Your Fascia Healthy -

- Stay Hydrated

Fascia is made up of a gel-like substance that relies on hydration to stay pliable.
When you’re dehydrated, fascia can become stiff and less able to move freely. Make sure to drink plenty of water throughout the day. Herbal teas or water with a pinch of sea salt can help replenish electrolytes and keep your fascia hydrated.

- Move Regularly

Movement is one of the most effective ways to keep your fascia supple. When we move, we create gentle tension in the fascia, which stimulates the release of water and nutrients, keeping it hydrated and healthy. Incorporate a variety of movements into your day, such as walking, stretching, yoga, or simple mobility exercises. The more you move, the better your fascia will function.

- Stretch & Breathe

Stretching helps to maintain the length and flexibility of your fascia. Gentle, mindful stretching (such as in yoga or Structural Integration) encourages the fascia to unwind and glide smoothly over muscles and joints. Combining stretching with deep, conscious breathing helps release tension stored in the fascia and brings oxygen and fresh nutrients to the tissues.

- Receive Bodywork

Hands-on therapies like Structural Integration, massage, or myofascial release work directly with the fascia to release restrictions and improve mobility. Regular bodywork helps keep your fascia aligned, flexible, and balanced. These therapies are especially beneficial if you’re dealing with pain, stiffness, or a lack of mobility.

- Eat a Balanced Diet

Fascia needs essential nutrients to stay healthy and repair itself. A diet rich in anti-inflammatory foods, such as leafy greens, berries, and healthy fats can support fascia health. Collagen-rich foods, such as bone broth also help maintain the strength and integrity of your connective tissue.

- Mindful Posture

How we carry ourselves throughout the day directly impacts the health of our fascia. Slouching or holding tension in certain areas can create tightness or distortions in the fascia. Practicing mindful posture — sitting and standing tall, keeping your body aligned can help reduce the strain on your fascia. Small adjustments in posture throughout your day will keep fascia balanced and prevent long-term restrictions.

- Avoid Prolonged Stillness

Fascia thrives on movement. Sitting for long periods, whether at a desk or on the couch, can cause fascia to become stiff and shortened. If your lifestyle requires sitting for extended periods, make sure to take breaks. Stand, walk, or stretch every 30 minutes to keep your fascia moving.

- Sleep Well

Restorative sleep is essential for the repair and rejuvenation of fascia. When we sleep, our body has the opportunity to repair and regenerate our tissues. Make sure you’re getting enough restful sleep to allow your body the time it needs to heal and restore itself.

- Release Emotional Tension

Fascia doesn’t just store physical tension — it can also hold onto emotional stress. Practices like yoga, mindfulness, journaling, or even talking with a therapist can help release deep emotional patterns that are stored in the body. As you let go of emotional tension, you’ll notice a greater sense of freedom in your movement and a deeper connection to your body.

Take Care of Your Fascia, and It Will Take Care of You.

By integrating these simple practices into your daily life, you’ll create lasting health in your fascia, leading to improved mobility, reduced pain, and a deeper sense of well-being. Fascia is the foundation of your body’s structure, and when it’s free and healthy, your entire body can move with greater ease, grace, and vitality.