Fascial Fitness as a New Year Resolution- Part I

January 10, 2012

In order to train fascial fitness, we must first understand what it is, so, what is fascia?
Fascia is strong fibrous connective tissue found integrated throughout the body but most prominently recognized in the foot (plantar fascia), the iliotibial or IT band (fascia lata), low back and neck. This strong connective tissue is usually grouped together with other connective tissue structures such as ligaments, tendons, joint capsules, muscle envelopes, etc. Instead of seeing these structures as separate (old paradigm), current fascial research sees them as local adaptations of a body-wide interconnected tensional network (fascial stocking) that adjusts its fiber arrangements to specific daily movement demands. It plays a significant role in muscle force transmission and strongly influences posture and resting tension. Fascia is primarily composed of collagen which is considered a protein and mostly found in fibrous connective tissue (fascia). In a healthy body one third of collagen fiber is renewed in six months; in one year, half of our collagen fibers are replaced with new ones. The intention of Fascial Fitness is to influence our collagen replacement with specific training activities that result in an unbreakable body suit that is highly elastic, glides smoothly and is strong at exactly those places where more strength and resilience are needed.

Fascial Fitness includes: Fascial Release, Fascial Stretch, Rebound Elasticity and Fluid Refinement.
This lesson focuses on Fascial Release. Fascial Release is to be performed 2-3 times per week. Repeat each exercise 2-3 times or as needed. Include it as a part of your weekly activities, perhaps on your “off days”. The benefits are initially subtle but, with consistency, improvements are lasting with cumulative effects.

Fascial Release

		1. Big Foot –Roll a tennis ball from ball of foot to the heel with slow, gradual movement allowing tissues to melt into the pressure of the ball.
		2. Fascial Lata Roller – Side lying roll on foam roller starting from the outside of the hip down to the knee then back up. Imagine it being a sponge squeezing out from top to bottom. Hold tender, painful areas for up to 30 seconds, breathe deeply into your hips. Support your torso by placing your elbow directly under your shoulder joint and press forearm firmly into the floor. If this is very difficult and painful, you can roll the fascia by using “The Stick”.
		3. Upper Spine Roller – Lie on the foam roller just below the shoulder blades keeping your knees bent. Support your head with your hands while keeping your elbows up towards the ceiling. Press firmly into your heels to lif your hips off the floor and with slow-gradual movement roll over the shoulder blade area; hold tender, painful area for up to 30 seconds breathing deeply into your hips. You can do a side bend to each side for added stretch to the fascial fabric.

If you want to know more or have any questions, please contact me at kimgo@ehac.com.