Our fascial network are connective tissue, tendons and ligaments. They are found in our whole body; they cover every muscular fiber, every muscle, organ and bone. Here, they influence our body posture and our body perception. Furthermore, due to their elasticity they care for flexibility. Stress, lack of exercise, heavy resp. wrong strain (i.e. static sitting) lead to a loss of elasticity; the fascial network sticks together and becomes immobile. Tensions and pains arise. Training of the fascial network helps to release the compact structures, in our back too.
There are several methods to do so. Besides foam rolling there are also methods like Pilates, yoga and Qi Gong. Here, adhesions are eased and prevented with stretching, strengthening and self-massaging. Furthermore, the fascial network becomes more elastic and the elastic force is increased.
Methods of training of the fascial network
There are four different methods:
- Fascial release: Here, the fascial network is revived with massages and adhesions are solved. Normally, rolls and balls are used to do so. With different shapes and degrees of hardness the pressure intensity can be varied.
- Fascial stretch: Fascial stretch is stretching the fascia chains.
- Rebound elasticity: This method focuses on fascial contraction by countermovement.
- Sensory refinement: This training element improves body perception. Receptors in our fascial network constantly inform our brain about the positioning of our body in the room. Decisive for coordination and spatial orientation.
Self-massage for DIY
Momentarily, fascial release is the best-known technique. Rolling for the first time over a tense fascial network might be painful. But, when training regularly the pain decreases, adhesions solve. Furthermore, circulation is increased, the fascial network stimulated. This method is not only suited for regeneration. Due to activation of the fascial network it can also be used as preparation for further sporting activities.
Slowly roll different muscle groups several times (i.e. upper back) until you feel some relief. Don’t flex the muscles by doing so. On trigger points and severe adhesions stay put until the pain ceases. But don’t be overambitious – better let the fascial network rest and repeat the exercise after a two-day-break, otherwise you might overstrain your structures and inflammations might arise.
Regulate the pressure intensity by supporting with your arms or putting one leg on top of the other. This decreases resp. increases the pressure. With a combination of release – stretch – rebound and sensory refinement you will have the best results in all painful areas.
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