Increase your tone, strength, and flexibility
Fascial stretching can increase flexibility and decrease the chance of injury. Although it sounds like a complicated affair, fascial stretches are simple and can be incorporated into your daily routine to keep your muscles moving smoothly.
If you were playing a word association game and your partner prompted you with the word “fascia,” you might reply “roof” or “house.” But the kind of fascia we’re talking about is a group of tough fibrous tissues or membranes that surround, connect, and lend support to our muscles, bones, nerves, and blood vessels. What is fascia? We can think of fascia like the lining of a suitcase. The lining covers and connects the inner structure of the suitcase and forms distinct pockets. Likewise, our body has distinct organs, muscles, bones, et cetera, that are separate, yet covered and joined together by the continuous lining of our fascia. Why is fascia important? It increases strength and flexibility Traditional static stretches isolate individual muscles, but fascial stretching engages an entire network of muscles, joints, tendons, ligaments, and bones. The result is increased flexibility, strength, and movement throughout a larger portion of the body. It decreases injury Conscious training of the fascial network is of great importance for athletes and fitness enthusiasts; underworked connective tissue is a common offender that can lead to injury. The human body offers a higher degree of injury prevention and performs more effectively before and after exercise, if our fascial connective tissue is optimally resilient and elastic. Stretch it out Chris Boyko is the strength and conditioning trainer for the BC Lions football club. He trained to become a certified fascial stretch therapist at the Stretch to Win Institute, and practises at 3 Peaks Health. He says that the fascia of the hip area usually needs the most attention. Boyko emphasizes that the following stretches can be done anywhere, without any equipment. He enthusiastically recommends adding them to anyone’s workout routine. Yoga and fascia Yoga has traditionally been used to treat pain, both in muscle and its surrounding fascia; some common yoga poses place great emphasis on fascial stretching. In a 2014 study, eight physiotherapists who suffered from fascial pain experienced significant improvement after they completed a four-week hatha yoga program. Moderate hip opener Sit on the ground or floor with knees bent, feet flat and hip width apart. Place hands behind your hips, palm down, and fingers pointed away from you.
Healthy hip flexors stretch Begin in a lunge position with your right leg bent at 90 degrees, and your left leg back. Keep your abs pulled in, and your chest lifted high; inhale.
Deep gluteus maximus and rotators stretch Begin by lying on your back, with feet flat on the floor and knees bent.
Happy hamstring stretch Lie on your back with knees bent, feet flat on the floor.
To find a certified fascial stretch therapist in your area, visit stretchtowin.com.
Fascial stretch therapy for fibromyalgia People suffering from fibromyalgia experience long-term pain throughout the body. Through a system of assisted stretching, a fascial stretch therapist can help reduce pain and improve the quality of life for fibromyalgia patients.
Get rolling Foam rollers typically cost between $10 and $40, a small investment for a big benefit. Foam rolling is beneficial for the fascia. It can
Myo what? Myofascia This term refers to the fibrous tissue (fascia) that specifically surrounds and separates muscle tissue. Myofascial release This hands-on technique is used to apply gentle pressure to the myofascial connective tissue. The goal is to relieve pain and restore motion.