In the previous article, we covered a little bit of fascia knowledge. If you have not read it, we highly recommend checking it out! In this article, we’ll be discussing the 4 different fascia training principles.
1. STRETCH
Figure 1. If you have tight hamstrings, try stretching to lengthen the fascia.
Reach for your toes – you may bend your knees to keep your back straight. Once you feel less tight, slowly straighten your knee. Do not push yourself too much; you’ll get there with consistency.
Why do we need to lengthen the fascia? Does that mean that more flexible people are less at risk of developing injuries? This is not true. On the contrary, people who are too flexible (i.e., hypermobility syndrome) are more at risk of injuries.
Instead, the lengthening we are interested in here is the “sliding and gliding” within the fascia whenever we perform an action. The ability of different fascia layers to slither against one another is essential for pain-free movements. Tearing of the soft tissues, (i.e., the fascia) usually happens at high speeds – think pulling your hamstring mid-way through a sprint.
This is compounded by a lack of lubrication within the fascia. Therefore, using methods to lengthen the fascia can improve mobility within the structures and reduce the risk of tearing it.
To lengthen the fascia, we need to consider both dynamic (i.e., fast/moving) and static (i.e., slow/holding) stretches. Dynamic stretching involves taking the muscles or joints through their range of motion during the movement. An example of a dynamic hamstring stretch is when you swing your leg forwards and backwards in a standing position.
When muscles are active and loaded at both end ranges, most of the fascial components are stretched and stimulated. Thus, providing the most comprehensive stimulation of the fascial tissue.
In addition, slow passive stretches are also needed. We can lengthen our fascia by doing stretches, keeping in mind the slow speed. So how slow should we go?
Rule of thumb: at least 30 to 90 seconds after the muscles relax – this is a static point of stretch where you feel muscle tightness kicking in, and shortly after, your body acknowledges and accepts the pain, thereby relaxing the muscles. Only then, do the muscles lengthen. This is how a static stretch should be performed.
2. SPRING
Video 1: Feel the spring with squat jumps and clap jacks!
Boing boing! Notice how our bodies prepare to jump by bending slightly at the ankles? This action prepares the Achilles tendon so we can make use of the stretch-shortening cycle to jump higher. Fascia elasticity can be trained with quick, bouncy movements.
To be specific, the action taken would only allow – maximumly – a one-second window between load acceptance and the recoil. In addition, the exercise has to be done rhythmically. For example, running, walking, and rowing. These actions bring elasticity back into your fascia!
3. HYDRATION
No, it’s not what you think – no drinking is required here! :) Unsurprisingly, like the human body, our fascia system is largely made up of water. The water within the fascia needs to be “changed” regularly. How water in the fascia gets changed is akin to a sponge in action.
When fascia is squeezed (i.e., through tension or compression), expended water gets drained out of the fascia and is carried toward the liver by the lymph and vascular system. Our blood then supplies new fluids to it.
Video 2: Releasing stress and tightness from targeted areas using a massage ball.
Specific massages done to “dehydrated” areas of the body can also help to improve the hydration in the tissues. If you prefer to help yourself, a self-massage tool like a foam roller, or a massage ball can also be an effective tool to improve hydration in the fascia.
4. FEEL
Feeling and noticing our movements improves the awareness of our body.
Most lower back pain patients do not have the necessary consciousness of the position of their spine, which results in them loading their backs at awkward positions. This problem is further compounded by our inactive lifestyles as most of us are kept to our chairs for more than 8 hours a day.
Below are some pictures and videos of the common postural issues, and how we can correct them.
a) Forward Head posture
Figure 2. (L-R) Our physiotherapist TJ demonstrates a forward head posture.
Commonly, most people think just by pulling back the shoulders, you will be able to correct the posture.
However, looking at the middle picture, your head will still be extended out forward. To get to the ideal posture, stand tall, and allow your chest to puff out. View the gif below!
Figure 3: Simple cue to correct forward head posture
b) Swayback posture
Figure 4: Swayback posture
Another common postural fault we see is swayback posture. The pelvis is tipped forward, which causes an extreme curve in the spine. Normally, the pelvis and hips are supposed to be in line with another. However, standing with a swayback posture changes that.
This posture leads to a limited range of motion, potentially resulting in muscle strains and/or pains. Some other physical indicators include rounded shoulders and hyperextension of the knee. In the long term, even normal tasks like standing will feel uncomfortable.
Swayback can be caused by:
- Muscle imbalance;
- Weak core muscles;
- Tight hamstrings and/or back muscles
The exercise demonstrated in the video below helps to improve our body awareness and works on the muscles needed for neutral posture.
Video 3: Method to correct Swayback Posture
We can also use sensory stimuli and perception exercises to improve our sense of feeling and mindfulness of our body. The goal is to train our bodies to take note of subtle changes.
This can be achieved with a variety of exercises, and the intention is to have fun and enjoy the exploration of your body. Take the cat/cow pose as an example, which is usually done in one plane, moving the spine from flexion to extension. We can alter it by moving our spine in different planes, by shifting the pelvis in a different direction, all while feeling what happens to the spine.
Bear in mind to maintain a connection with your body movements. This allows one’s mind to register the subtle bodily changes and build up that awareness.
Video 4: Cat-Cow Pose
Try not to get distracted by your phone notifications or perform the exercise while watching a TV programme. Focus on the delicate changes within your body while you execute the exercise.
A downward dog pose which is usually practised in Pilates and Yoga is a great exercise to improve the awareness of our spinal movements. The Downward Dog pose can help to stretch your hamstring, shoulders, calves, arches, hands, and spine while building strength in your arms, shoulders, and legs.
Video 5: Downward Dog
Now, equipped with your new-found knowledge of how to keep your fascia healthy, can you apply these techniques to your usual training(s)? Remember, healthy fascia, healthy movements!
CONCLUSION: Don’t just train the muscles, work the fascia too!
To learn more about fascia and its effects, you can head over to our previous post to give it a read. If you have more questions, feel free to contact us via WhatsApp!