Fascia is EVERYWHERE! The fascial web covers the entire body. This connective tissue both facilitates and restricts movement!
SPIRAL LINE - is the link between the shoulder and the ankle of the opposite leg. Like a sling across the body. If you have a restriction along the line both 'ends' will be negatively affected. e.g. shoulder tightness (problem) = poor flexibility in the opposite ankle and hip.
Imagine a tightly knitted jumper, tug one end you'll see the tug travel a long distance to the other end. Like a domino effect. This time pull on it again but hold for 8 hours (amount of time a lot of us sit @ a desk) or pull on it 2000 times (average steps done on a light run). The outcome? Well the jumper isn't going to look how it started out.
Fascia just like all other connective tissue can change in response to stress/injury. Just as tendons thicken in response to repetitive motion/lifting heavy - fascia may also thicken. This leads to stiffening and reduced flexibility, it will also contribute to reduced range of motion and causes improper movement patterns. On the other hand fascia may also lose flexibility due to inactivity!
If the muscles or fascia are tight within the line you won't move properly and shit kicks off! Where it hurts doesn't mean that is the source, it could be down to the domino effect of the spiral line!
Myofascial Release:
a soft tissue technique used by therapists whereby a gentle sustained pressure is applied to the area of connective tissue restriction. A low load (gentle pressure) applied slowly will allow a viscoelastic medium (fascia) to elongate.
Self Myofascial Release: Using a lacrosse/massage ball or foam roller (to be done POST workout)
1. Pressure Wave/Slow burn - to deal with the tissue stiffness apply pressure in the direction of restriction and wait. This can sometimes take 30 seconds or more to begin releasing so be patient. If you're just rolling around you're doing bugger all really. When change is actually being made there may be a burning sensation in the tissue. Don't quit at that point. This is a chemical change taking place and the beginning of release. Stick with it and the release will follow.
2. Tack and Stretch - can be used along with the pressure wave in order to encourage broad motion to deep layers of tissue. Once we have a good bite on the tissue, we move through the range motion that is restricted and encourage new range through repetition, not force. Fascia is designed to transmit force so applying too much force can bypass the area you’re targeting. Make sure you don't move so far that you lose the bite. If the restriction stops you from achieving the full movement pattern you're working on, then stop at the point of restriction and repeat.
VID: Showing both techniques using both a foam roller & spikey massage ball for the quads and a release with the ball for the hamstrings. (with help from my boy Logan, woof woof)
Keeping your fascia happy:
1. Move it or lose it!
2. Stay lubricated - its made of water (like most things in the body), works better when hydrated
3. Stretch muscles - if muscles are tight so is fascia & vice versa
4. RELAX
5. Foam rollers - self myofascial release
6. Exercising the spiral line
Exercising the Spiral Line:
It is important to exercise the spiral line as it dissipates force throughout the entire system, minimizing excessive isolated joint tension while giving our joints freedom to move in all three planes of motion and improving total-body awareness and coordination.
Some exercises to work the spiral line;
1. Windmills
2. Band woodchops
3. Steel Mace lunge paddle rows
4. Pallof presses
5. Landmine lunge rotational clean
SPIRAL LINE - is the link between the shoulder and the ankle of the opposite leg. Like a sling across the body. If you have a restriction along the line both 'ends' will be negatively affected. e.g. shoulder tightness (problem) = poor flexibility in the opposite ankle and hip.
Imagine a tightly knitted jumper, tug one end you'll see the tug travel a long distance to the other end. Like a domino effect. This time pull on it again but hold for 8 hours (amount of time a lot of us sit @ a desk) or pull on it 2000 times (average steps done on a light run). The outcome? Well the jumper isn't going to look how it started out.
Fascia just like all other connective tissue can change in response to stress/injury. Just as tendons thicken in response to repetitive motion/lifting heavy - fascia may also thicken. This leads to stiffening and reduced flexibility, it will also contribute to reduced range of motion and causes improper movement patterns. On the other hand fascia may also lose flexibility due to inactivity!
If the muscles or fascia are tight within the line you won't move properly and shit kicks off! Where it hurts doesn't mean that is the source, it could be down to the domino effect of the spiral line!
Myofascial Release:
a soft tissue technique used by therapists whereby a gentle sustained pressure is applied to the area of connective tissue restriction. A low load (gentle pressure) applied slowly will allow a viscoelastic medium (fascia) to elongate.
Self Myofascial Release: Using a lacrosse/massage ball or foam roller (to be done POST workout)
1. Pressure Wave/Slow burn - to deal with the tissue stiffness apply pressure in the direction of restriction and wait. This can sometimes take 30 seconds or more to begin releasing so be patient. If you're just rolling around you're doing bugger all really. When change is actually being made there may be a burning sensation in the tissue. Don't quit at that point. This is a chemical change taking place and the beginning of release. Stick with it and the release will follow.
2. Tack and Stretch - can be used along with the pressure wave in order to encourage broad motion to deep layers of tissue. Once we have a good bite on the tissue, we move through the range motion that is restricted and encourage new range through repetition, not force. Fascia is designed to transmit force so applying too much force can bypass the area you’re targeting. Make sure you don't move so far that you lose the bite. If the restriction stops you from achieving the full movement pattern you're working on, then stop at the point of restriction and repeat.
Keeping your fascia happy:
1. Move it or lose it!
2. Stay lubricated - its made of water (like most things in the body), works better when hydrated
3. Stretch muscles - if muscles are tight so is fascia & vice versa
4. RELAX
5. Foam rollers - self myofascial release
6. Exercising the spiral line
Exercising the Spiral Line:
It is important to exercise the spiral line as it dissipates force throughout the entire system, minimizing excessive isolated joint tension while giving our joints freedom to move in all three planes of motion and improving total-body awareness and coordination.
Some exercises to work the spiral line;
1. Windmills
2. Band woodchops
3. Steel Mace lunge paddle rows
4. Pallof presses
5. Landmine lunge rotational clean
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