Text: Gabi Fastner
Healthy fasciae are: - Elastic - Supple - Strong - Resilient
There are many reasons why fasciae can become weakened: - Too much stress - Lack of exercise - Inflammations - Scarring - Ageing Some training tips You should train your fasciae one to three times a week using a selection of the following exercises. Fasciae training should, however, not replace muscle building, endurance, and coordination training. Supplement you current training regime sensibly. Do not overstress your fasciae. Listen to your body! Make sure to warm up before starting your training session to prevent painful muscle strain and injuries. Each exercise will take about a minute to complete. Be patient! You will feel the results of your training after a few months: Connective tissue will be much more supple and strong. Awareness is key! Fasciae training is an excellent preventive measure to avoid injuries - and it allows us to enhance our “sixth sense” as well. After all: numerous sensory receptors are sandwiched between the individual layers of connective tissue.
Slow heel-to-toe rolling motion to start off the training
1. Rebound elasticity (swaying, flexing, soft movements)
Activation of elastic muscle fibres for movement.
Take advantage of the ability of your fasciae to store energy, and use it for swaying with small weights. Pre-tense slightly in the opposite direction to use the catapult effect and swing back elastically. This will dynamically release the stored energy - similar to the pulling back and release of an arrow in archery. Full body tension should be maintained throughout the exercise!
TIP: If your movement is silent you are doing it right!
2. Fasciae stretch
Build up a “young” collagen structure with regular stretching of the fasciae.
Smooth, elastic, and cat-like movements in long myofascial chains.
Make sure to keep changing the angle of the direction of movement and continue in a spiral twist.
3. Fasciae release and hydration
So-called cross-links (pilling of the tissue structure) are resolved, and the fibre structure is returned to its original elasticity and flexibility.
The forward and back movements should be slow, and you should feel a bit of a pleasant ache.
The tissue is naturally hydrated and the friction between the individual layers is reduced.
4. Sensory refinement
Feel your body and its movement! Change the speeds of your movements and your positions - from springy and quick to slow and flowing! Let your own imagination guide you!
