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Sue Hitzmann

@suehitzmann

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Empowering you to heal yourself
Neurofascial educator & researcher
Founder @meltmethod | NYT Bestselling Author
🎙️ Anatomical Gangster
👇 Train with me

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The mistake: loading your wrists before they’re ready to bear weight.

Most of us go straight into a push-up with fascia in the arms, hands and wrists that’s stiff, sticky, dehydrated, so the joint takes the hit instead of the tissue absorbing and gliding through it.

Try this before your next set:
→ Roll a soft ball from your palm up to your elbow, light pressure, one direction 10x—about 15-30 seconds per side.
→ Strengthen your Grip: Open and close your fist quickly 20 times
→ Circle your wrists 20 times, both directions at whatever pace you can manage

Hydrated tissue glides. Stiff tissue just causes the nervous system to brace, and that’s what make you feel inflexible and weak.

Save this for your next upper body day. by @suehitzmann

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8 hours ago

Mom and I are in a team-training month to get more strength in her leg. Last month I was so busy I decided to get her PT sessions 3x a week. It did nothing. Zero. Super disappointing. So for the past few weeks I’ve taken many hours out of my work week to help her. Pool days, gym days, Superpatch, e-stim, Total Gut 7, #superpatch and bodywork sessions to ride the wave of her emotional lift. When her motivation to do things for herself finally returns, I try to hold that lift as long as possible. Cheer @lindajhitzmann on today and let’s boost her energy to make notable changes this month. GO TEAM LINDA!!! #teamlinda #goteamlinda #totalgut7 by @suehitzmann

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a day ago

Everyone’s talking about muscle loss on GLP-1s. Almost nobody is talking about what happens to fascia. So let me.

When weight comes off fast, your fascia doesn’t bounce back. That three dimensional web that holds your skin, your muscles and your joints in place as been losing it’s elastic recoil for years with the added weight. It loses its spring, tension/compression management has been off line for years, and it hasn’t given your nervous system clear information about where your joints are in space. One reason beyond the added weight your joints have been achy for years. The loose skin post the weight loss nobody told you how to prevent... the achy joints, the low back that suddenly grabs, the “I lost 40 pounds and somehow feel less stable” thing I keep hearing in my DMs.

None of this means the medication is wrong for you. That’s between you and your doctor. It means your fascia needs support while your body changes, and right now most people are getting zero guidance on that.

So here’s what I tell those on GLP-1s. Superficial fascia needs fluid flow and that means gentle compression and movement, the kind you get in a MELT session - the Fascia Hydrator is a must right from the get-go before you drop the weight! Keep resistance training in the mix so the tissue has something to reorganize around. And go slow with intensity, because a system that’s already under stress doesn’t need more force. It needs better information.

If you’re on one of these medications, what changes have you noticed in how your body feels, not just how it looks? by @suehitzmann

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3 days ago

I spent years in this industry watching people push through pain because they were told that’s how you get stronger. I did it too. Trained harder on the days I felt tired, pushed through the stiffness because, hey, no pain no gain, right? Wrong.

It took me a long time to figure out that my body wasn’t being difficult. It was trying to get my attention. Every time I pushed harder, I felt more stiff and tired. Every time I gave it a reason to feel safe, and I gave my body the attention it was asking for, I felt more grounded and relaxed.

That’s the shift I’m talking about in this video, and it’s the thing I want you to walk away with. If you’ve been fighting your body, try working with it for a week. Ten minutes of MELT before you train, or before bed. Slow down enough to let your nervous system catch up. Then notice what changes when you stop treating tension like the enemy.

What’s one thing your body’s been asking you to stop pushing through? by @suehitzmann

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5 days ago

Bone mass, muscle mass, and balance all start slipping as you age, and they slip quietly. You don’t feel it until a fall or a scan tells you. And the crazy part is, even people who eat right and exercise every day get diagnosed with osteopenia and osteoporosis. Cardio and stretching won’t stop it. Bone responds to stress, load, and impact.

So this is what I do. Jumping, even small hops. Heavy resistance work (lifting - and much more than 5lbs), the kind that makes you really focus and you can’t do more than 6-8 reps. Single leg balance so my nervous system stays sharp. And a Fascia Hydrator session first so my tissue is ready to take the load instead of fighting it.

I’m 55...for another 30 days. I’m not training just to look a certain way. I’m training so I can get up off the floor at 90 without help.

What are you doing today to keep your bones strong? by @suehitzmann

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6 days ago

I’ve spent 30 years learning what actually causes repetitive stress injuries in your 40s. It’s rarely the workout. It’s what’s happening in the tissue supporting your movements.

Here’s what I tell people, every time:

1. Stop stretching what you perceive as tight. It might just be taught. Taught often means under too much tension, not short. So you might feel tight but the tissue making you feel that way is not.

2. Your warm-up isn’t optional anymore. Fascia needs time to mobilize and glide before it loads.

3. Recovery days aren’t lazy days unless you think recovery is just lying around watching TV. Active recovery is when the repair actually happens.

4. That “old injury” that flares up is often caused by nervous system compensation and may never have fully restored optimal movement patterns.

5. Compression tools (like hard foam rollers or percussion devices) are rarely the answer. Sometimes you need to rehydrate the tissue by gentle compression and shear, not force.

6. Your nervous system is part of your training plan, whether you program for it or not.

None of this is about doing less. It’s about training a body that’s paying attention now.

Save this for the friend who’s still training like they’re 25, but they are not. by @suehitzmann

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7 days ago

OK, this is a lesson in what we call differentiated motion in the Melt Method. Dynamic motion occurs throughout the body. But sometimes we lack stability so we don’t move with efficiency. But what’s crazy is we don’t even know that that’s happening until we have neck or low back pain. This is a simple reintegration technique to identify where you have trouble staying stable when you try to control a movement in one mass at a time. Video record yourself doing it and tell me which one is the most difficult for you. Leave a comment below. @meltmethod by @suehitzmann

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9 days ago

I’m honored to be featured in the November/December issue of SUCCESS Magazine! I’m sharing my personal go-to strategy for entering “Reset Mode” when the pressure mounts.

“When I feel overwhelmed, I shift my attention out of my thoughts and back into my body. That simple act interrupts the stress response. It reminds me that how I respond, not the stress itself, sets the tone.”

Grab a copy of the latest issue to read the full piece!

@successmagazine by @suehitzmann

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11 days ago

Here’s why I said yes to this one. It doesn’t go in your body. It goes on your skin, and your skin is covered in receptors that report straight to your nervous system.

That’s the same conversation I’ve been having about fascia for 20 years. So a patch that’s trying to talk to those receptors before I load up a barbell? I’m in. Something so simple can make a great effect. Two patches on today.

Curious enough to try it. Patch on, Fascia Hydrator session done, let’s go lift. What’s the last thing you tried just because you were curious? by @suehitzmann

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12 days ago

I’m honored to have been asked to present a session for the upcoming World Congress of Fascia. You can use this code SUE10 to receive a discount when registering for the World Congress of Fascia 2026.

I look forward to welcoming you to WCF26 on October 22, 23, 24, and 25! @worldcongressoffascia to find out more on how to register and to see who else is sharing their work. #fascia #meltmethod #fasciahydrator #suehitzmann by @suehitzmann

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13 days ago

Movement practice confirmed at the World Congress of Fascia 2026. ✨

Sue Hitzmann, founder of the MELT Method, will lead “Vibration, Flow, and Fascia” — an evidence-informed self-care practice exploring fascia, lymphatic health, vibration, flow, and pain reduction.

Because at WCF26, science won’t stay on the screen. You’ll experience it in your own body.

📅 October 22–25, 2026
🌎 100% online
🎧 Simultaneous translation in Portuguese, English, and Spanish
▶️ Recordings available for 3 months

Get ready to move. by @suehitzmann

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13 days ago

So “movement snacks” are trending. Short bursts of movement scattered through your day instead of one big workout. Everyone is suddenly talking about it like it’s new.

I’ve been teaching this for 20 years. I just called it a MELT session.

Ten minutes with the ball under your foot before coffee. Two minutes on the spine while you’re on hold. A quick Fascia Hydrator session before I get on a plane. That’s a movement snack. It’s also how you keep your fascia hydrated and your nervous system calm without carving out an hour you don’t have.

And the research finally backs it up. A big review out this year found that bursts of five minutes or less, a couple of times a day, improved fitness in people who weren’t exercising at all. And 91% of them stuck with it. Because small is doable.

So if you’ve got a ball on your shelf, you’ve had the trend the whole time. Try this today: foot, spine, breathe. Ten minutes. Then tell me how you feel. by @suehitzmann

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13 days ago