Magnesium: Not Just for Muscles

If you’ve ever had a cramp, felt stiff in your hips, or struggled to switch off at night, chances are your body’s been calling out for magnesium.

Most people think of magnesium as “just for muscles”… but damn, it does so much more. It’s like your body’s behind-the-scenes support crew - keeping your fascia, nervous system, muscles and blood sugar levels running smoothly.

Why Magnesium is So Important

• Muscles → It helps them contract and relax, as well as reducing inflammation. Without it? Hello tightness, cramps, and soreness. 

• Fascia + connective tissue → Magnesium plays a role in keeping collagen healthy, which means your fascia stays supple and strong.

• Energy + recovery → It fuels ATP (your body’s energy currency) and is a cofactor to multiple energy-producing systems in the body, so you actually have the power to move, stretch, and heal.

• Stress + sleep → Magnesium calms the nervous system and reduces restless legs, which is why so many people sleep better when their levels are topped up.

Basically - if you move, breathe, or think (so, all of us) you need magnesium.

Food Sources of Magnesium

Good news - you can get magnesium straight from your plate. Try adding more:

• Leafy greens like spinach and silverbeet

• Nuts and seeds (almonds, cashews, pumpkin seeds)

• Beans and lentils

• Wholegrains

• Fatty fish like salmon

• Dark chocolate (yes, really, but the darker the better )

Food should always be your foundation, but sometimes it’s not enough - especially if you’re active, stressed, or recovering from injury. That’s where supplements come in.

Not All Magnesium is Created Equal

Here’s what I’ve learned (with help from my partner, who’s a Clinical Nutritionist): the type of magnesium matters just as much as taking it. Some forms absorb really well, others… not so much, and some are better for different symptoms.

• Magnesium glycinate → high bioavailability and super gentle on the digestive system, good for relaxing muscles, calming the nervous system, and improving sleep. A great all-rounder. 

• Magnesium citrate → absorbs well and helps clear lactic acid after intense exercise but can also get your bowels moving (good for some, not for all).

• Magnesium amino acid chelate → high bioavailability, supports muscle and bone health, as well as cardiovascular health. 

• Magnesium malate → brilliant for blood sugar support and can help muscle recovery.

• Magnesium L-threonate → shines for brain function and deep sleep.

• Topical magnesium (sprays, Epsom salts) → soothing for fascia and muscles, but less effective for raising magnesium levels in your body. Sprays are great relief for muscle cramps. 

• Magnesium oxide → cheap and not absorbed well. Skip it unless you need it for constipation.

What’s Best for Muscles?

If your main goal is releasing muscle tension and supporting recovery, magnesium glycinate (or bisglycinate) is my go-to. It’s gentle, absorbs well, and really helps the body uptake and use magnesium where it counts. Many supplements contain multiple forms of magnesium so are supportive for multiple systems. 

My Top Picks

These are well absorbed, easy to find, and ones I recommend looking out for:

Oriental Botanicals Magnesium Excel → contains four different forms of magnesium (including glycinate), solid everyday, all-round support.

JSHealth Advanced Magnesium+ → blend of glycinate + malate, fab for recovery.

BioCeuticals Ultra Muscleze → powerhouse for muscle recovery + relaxation, also contains B-vitamins to support energy production, well absorbed.

Always choose quality over quantity - cheap forms just aren’t worth it.

The Takeaway

Think of magnesium as your body’s reset button:

• Eases muscle tightness

• Keeps fascia healthy and flexible

• Fuels energy production

• Calms your nervous system so you can rest and repair

Add more magnesium-rich foods, and if you need a little extra, go for a good-quality supplement. Your body (and your fascia) will thank you.

Stretching Through the Change: Fascia Therapy + Menopause

Let’s be honest—this season of life can feel like a bit of a mystery tour. . . Iv been there!

One day you’re cruising along fine, the next your hips feel like they’ve rusted overnight. Or your back’s grumbling, your shoulders won’t stop nagging, and your usual ways of moving just don’t feel the same. And no one really warned you how much menopause could impact your whole body, did they?

If that sounds familiar, you're definitely not alone. And you’re not broken.

What I’ve learned—both in my own body and from working with others—is that fascia stretch therapy can be a game changer.

When I learn’t fascia stretch therapy I came into the course with back pain and right hip pain I had for years and in just 4 days of the course it was gone!

So, what’s fascia got to do with it?

Fascia is that stretchy, supportive web of connective tissue that wraps around your muscles, joints, and organs. It helps everything move smoothly and keeps your body held together.

When we go through perimenopause and menopause, our estrogen levels drop, which can affect the health and hydration of our fascia. That’s when things start to feel tight, achey, stiff, and harder to move. It’s like the tissues in our body lose a bit of their spring and glide.

Fascia Stretch Therapy gently helps to hydrate, loosen, and release those sticky or tight areas. It’s not about pushing through pain or forcing anything—it’s slow, supportive movement that helps your body unwind at its own pace.

Why it matters during menopause

Hormonal shifts during this time can lead to:

Sore joints and muscles

Unexplained aches (especially hips, shoulders, and back)

Reduced flexibility and mobility

Increased tension and poor sleep

Feeling a bit “disconnected” from your body

Sound familiar?

I work with lots of women in this stage of life—and I’m in it too. Many of us have spent years giving so much to others. Fascia Stretch Therapy gives something back to your body. It’s calming, grounding, and a way to reconnect with yourself.

Here’s what clients often say:

“I didn’t realise how stiff I’d become until I felt the difference.”

“I feel like I’ve got space in my body again.”

“I actually slept properly for the first time in weeks.”

“I feel more like myself.”

Gentle, powerful support for a changing body

This isn’t about “fixing” anything. It’s about honouring your body, meeting it where it’s at, and giving it the support it deserves.

You don’t need to stretch yourself into a pretzel. You don’t have to push harder. This is a different kind of care—one that softens, supports, and reawakens movement in your body, gently.

If you're noticing that your go-to ways of looking after yourself aren’t quite cutting it anymore, fascia stretch therapy might be exactly what your body’s been asking for.

Want to give it a go?

I’d love to work with you.

Whether you’re new to this kind of work, or just feel like your body’s calling out for something different—I’m here to guide you, one breath and stretch at a time.

With warmth,
Jodie 🤍

8 Common Stretching Mistakes… and What to Do Instead

Stretching might seem simple — reach, hold, done. But if you’ve ever felt like your flexibility isn’t improving, or you keep dealing with the same tight spots, you’re not alone. Most people haven’t been taught how to stretch in a way that actually works with their body — especially when you understand how fascia (the connective tissue surrounding muscles, joints, and organs) influences mobility and tension.

Whether you’re dealing with stiff hips, a cranky lower back, or just want to move better in your daily life, avoiding these mistakes can make a huge difference in how your body feels and functions.

1. Stretching cold

Your body isn’t designed to go from stillness straight into a deep stretch. Fascia, like a sponge, needs movement and warmth to become pliable. Trying to stretch when you're cold is like pulling on dry rubber bands — things snap. Always start with dynamic movement to get your blood flowing and tissues warm. Walking, mobility drills, or gentle bouncing prepares the body for deeper, more productive stretching later on.

2. Forcing a stretch

If you’re gritting your teeth and holding your breath, you’re not doing your body any favors. Fascia responds to gentle, sustained input — not force. Pushing too hard can cause your nervous system to tighten up and resist. Instead, ease into stretches and use breath to guide the depth. Your body will open more when it feels safe.

3. Stretching injured areas too soon

In the first 72 hours after an injury, stretching can actually slow down the healing process. Early on, your body needs rest and gentle movement, not lengthening. As healing progresses, you can reintroduce light, supported stretching — but always with care and intention. Let your body guide you, and focus on restoring balance over time.

4. Only doing static holds

Static stretching has its place — but not before your body is warm. And certainly not as your only tool. Movement is key to unlocking the deeper layers of fascia, which wraps around muscles, bones, and joints. Prioritize dynamic stretches and mobility work first. Once your tissues are warm and responsive, then settle into slower, longer holds if needed.

5. Doing the same stretches over and over

Your body moves in spirals, diagonals, and across multiple planes — not just straight lines. If you always do the same three stretches, you’re likely missing key areas and reinforcing imbalances. Change your angles, directions, and positions to access different fascial lines and movement patterns. Your body loves variety.

6. Trying to stretch everything

Not every part of your body needs stretching. Overdoing it — especially in areas that are already mobile — can cause instability and throw off your movement mechanics. Instead, focus on the tight, sticky, or restricted areas, and aim for balance between the left and right sides, and front and back of your body.

7. Holding your breath

Your breath is a powerful tool for releasing tension — especially in fascia. Holding your breath during a stretch creates resistance and signals your body to tighten. Try exhaling slowly into the stretch, and let your breath guide how far you go. You’ll find more space and release when your nervous system is calm.

8. Looking for a quick fix

Stretching once or twice a week won’t undo years of tension. Just like strength or endurance, improving flexibility takes consistency. But the good news is, small, intentional sessions done regularly can lead to big changes. Your fascia adapts to how you move — so the more you move well, the better your body will feel.

Final Thoughts

Stretching isn’t about chasing pain or pushing harder. It’s about working with your body — and your fascia — in a way that feels sustainable, supported, and smart. When you stretch with intention and curiosity, not only does your flexibility improve — your movement becomes more fluid, your posture shifts, and everyday tasks get easier.

If you're not sure where to start, we’re here to help. Whether you're recovering, stuck in a stiffness cycle, or just wanting to move better, we’ll meet you where you're at.

And honestly — nothing feels better than having someone stretch you. Let your body be supported while you let go of the tension that’s been holding you back.