Fascia currently plays a big role when it comes to fitness and workouts. We tell you what fascia training is about and how you can include it in your daily workout to strengthen your connective tissue and gain flexibility.
Fascia is the interconnected web of tissue that runs through our entire body and wraps organs, muscles and bones, giving the body stability. Caused by malpositions when sitting, inactivity or too much exercise without proper instructions fascia can agglutinate or even twist. In the long term this leads to hardening of the muscles and can end up in joint and dorsal pain. That is why strengthening fascia is important for your health and flexibility.
Fascia training – this is how it works!
Training fascia is easy and can be done with simple exercises. Using a so-called “blackroll” can help putting additional pressure on particular parts of the body. Muscular tensions and adhesions can thus be released. Our tip: Pick one of the following exercises and include them into your existing training routine.
Jumping jacks, rope skipping or simply jumping from one leg to another: the more varied your movements are, the better! The jumps are supposed to be springy and elastic in order to prevent damages of sinews and ligaments. You are training your fascia right, if your jumps are graceful and almost noiseless.
The easiest exercise is to bend down while standing, slowly moving your hands towards the floor. Alternatively put one leg on the edge of a chair and extend the arms straight out in front of you. Lean forward while keeping your back straight and be sure that the stretch involves the whole body, from the crown of your head to the soles of your feet. Twist and turn in all directions to stretch every part of the fascial tissue.
Fascia training with a foam roll
For your gluteal muscles: Sit on the floor, place the blackroll under your hip and lean to your right side. Rest your other leg’s foot on the floor so that most of your weight is on your front right hip. Now slide your whole leg forward and backward over the roll, stabilising yourself with your right hand.
For your back: Lie on your back on the floor. Put the blackroll under your upper back. Slowly move your body up and down a few times. Be sure to tense your abdominal muscles.
For your legs: Sit down and put your hands behind your body to support yourself. Place the roll under your calves and move over the roll, up and down from your ankles to your buttocks.
If your aim is to strengthen your connective tissue, you can roll stronger. For a releasing effect, roll slighter and slower.
By the way: You can also strengthen the connective tissue by nutrition. Your daily diet should include fresh fruit and vegetables, which contain fibres as well as foods rich in silicon like millet and oats.
Stay fit and healthy! Your Dole Team