Fascia Release Techniques

fascia release foam rollingFascia is a system of the body that is a large intricate web or casing that is very dense fibrous tissue that covers every bone, muscle, nerve, joint, and organ of the body.  What is some amazing is that it is large interwoven, connected sheet.

There are three layers to fascia; superficial fascia, visceral (subserous), and deep fascia.  Trauma, inflammation, and surgical procedures can create trauma to the fascia, causing restriction and tightness. Many people that have suffer from back pain, and lack of range of motion suffer from fascial problems, yet are unaware or misdiagnosed. The inner webbing of fascia helps muscles communicate. And with over 6 times the amount of sensory neurons than any other connective tissue, it’s obvious that fascial health, or lack of it can create many pains and problems.

The body is an amazing vessel that transports us though our lives and takes the brunt of many stresses and traumas from physical to mental and emotional stress.  Fascia is like a jacket, sweater or protective layer that sits below the skin and encompasses our entire body. What happens to it and it’s relief or restrictions directly effect our overall well being. This being said let’s talk about some myofascial release techniques to create improved performance, function and feeling in the body.

Myofascial   |   Myo-meaning muscle  &  Fascia-meaning band.

Techniques to do at home or seek from a trained body worker.

  • Slowly stretch your muscles upon waking. Roll side to side. Stretch your arms away from your legs. Take a few deep breaths. Point and flex the feet stimulating the lower leg fascia tissue.
  • Massage muscle tissues with balls (Tennis balls, Lacrosse Balls, or larger semi hard balls)
  • Foam Rolling-Rolling is a great way to work into the fascia of different areas of the body. Get a round foam roller and begin rolling many areas of the body for 1-2 minutes in each area. Pay specific attention to tightness and hold on those “trigger points” for a longer duration…30-45 sec.  Make sure to keep the rest of the body relaxed and incorporate smooth, controlled breathing to encourage the body to release.
  • Seek A professional body worker to manually manipulate your fascia.
  • Seek a professional chiropractor/acupuncturist that does cupping and other therapies to release myofascial tension and restricitons.

Health connective tissue is very important and plays a big role in overall well being.  Do you think you would benefit from Myofascial Therapy?  Try it out and reach out to a professional with questions.