From Fragility to Anti-Fragility: Reframing How We See the Human Body
If you’ve been in the Ascension ecosystem for any length of time, you’ve probably heard me talk about the need to eliminate the fragility mindset when it comes to our bodies. But this conversation isn't just about removing fragility—it's about replacing it with something much more powerful: anti-fragility.
What Is the Fragility Mindset?
Let’s start with a definition.
Fragility, in this context, refers to a system that is prone to failure when exposed to stressors or deviations from the “normal.” In the musculoskeletal world, fragility has been promoted for decades—though rarely by name. You've likely heard things like:
“Sit with poor posture? That’s why your back hurts.”
“Let your knees go past your toes while squatting? That’s bad for your knees.”
“Didn't activate your core before lifting? That’s why your disc slipped.”
“Lifted the groceries wrong? Now your spine’s misaligned.”
These examples—often subtle, sometimes overt—frame the body as a system so fragile that any deviation from perfect form or alignment can result in injury. They create a landscape where everyday movement becomes threatening, and “doing it wrong” is framed as dangerous. Over time, this narrative doesn't just influence how people move—it shapes what they believe about their bodies.
And this matters. A fragility mindset is strongly associated with:
Increased fear of movement (kinesiophobia),
Greater intensity and chronicity of pain, and
A reduced sense of agency—the belief that you are in control of your body and your life.
What’s the Alternative? Anti-Fragility.
In his book Antifragile, economist and philosopher Nassim Nicholas Taleb defines anti-fragility as a property of systems that benefit and grow stronger from volatility, stressors, and disorder.
This is a radical departure from traditional views in musculoskeletal care. Instead of seeing stressors—like imperfect posture, awkward lifting, or novel movement patterns—as threats, we start to see them as opportunities for growth and adaptation.
But Is It Safe? Is It Evidence-Based?
Yes. The shift from fragility to anti-fragility is not only philosophically empowering—it’s well-supported by evidence.
1. Fragility narratives have been debunked.
The examples above—knees over toes, poor posture, spine alignment—have been widely refuted. Pain and injury are far more complex than a single movement pattern or postural deviation. And claims that your spine becomes misaligned from daily tasks (and can be "realigned" by anything other than surgery) are not supported by evidence.
2. The body adapts to stress.
Your tissues—muscles, tendons, joints—are highly adaptive. When exposed to consistent and appropriately dosed stressors (even ones once thought to be “bad”), they develop greater resilience and tolerance. This is the biological foundation of strength training, rehabilitation, and injury prevention.
3. Graded exposure works—physically and psychologically.
Psychological strategies like cognitive behavioral therapy and exposure therapy have shown clear benefits in reducing fear and improving well-being—key components of the pain experience. In rehab, applying this same principle helps individuals rebuild trust in their bodies through progressively challenging movement.
A Final Word: Context Is Everything
Anti-fragility is not a call to reckless behavior. Stressors must be scaled appropriately—intensity, frequency, and type of exposure should always respect your individual history, current capacity, and goals. But even within those constraints, you can begin to build a system—your body—that doesn’t just avoid failure, but actually thrives under challenge.
It starts with mindset. It’s not just about avoiding injury or doing things the “right” way. It’s about embracing the idea that you are built to adapt, and when given the right inputs, your body and mind can become more resilient than you ever imagined.
