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Fascia training: effects and exercises

by Josephine Andrews
Published: Last Updated on 331 views

Fascia training is a special exercise program. It aims to mobilize the fascia in the body. These are connective tissue structures that cover the organs and muscles, among other things, like a thin skin. If they harden and stick together, this restricts mobility and pain occurs. Read about the functions of the fascia, what fascia training can do and how to train the fascia.

Fascia training – that’s what it does

Fascia is part of the connective tissue. In the form of elastin and collagen fibers, they enclose muscles, nerves and organs as a silvery, shiny shell. Since they also connect bones, joints and even the brain , they are almost ubiquitous and influence many bodily functions accordingly.

Because the fascia runs throughout the body, experts say it is involved in at least 70 percent of musculoskeletal injuries. This includes tiny damage that sometimes goes unnoticed, as well as broken bones. Sitting at the computer for a long time can damage the fascia and limit mobility.

Fascia training aims to stimulate the muscle fibers by stretching the connective tissue . This causes the body to release more nitric oxide, which in turn widens the blood vessels. The blood circulation gets better.

In addition, during fascia training, the water is pressed out of the tissue so that the fibers have the capacity to “saturate” themselves again when they are at rest. At least that’s how it is under laboratory conditions. The exchange of nutrients should also be accelerated by fascia training.

Conducted regularly, fascia training helps to reduce pain, increase mobility and improve your body awareness.

Fascia training for tissue, flexibility and body awareness

Fascia training wants to counteract such limitations and complaints:

  • It strengthens the tissue
  • dissolves fascial blockages,
  • increases flexibility and
  • improves movement quality and body awareness.

According to studies, fascia training should also support regeneration after physical activity.

Fascia training & calorie consumption

Trained fascia ensure a tight body contour. But even those who regularly “roll” will not lose weight alone. The fascia training consumes almost no calories. Fascia training against cellulite , on the other hand, can have a certain effect. This is especially true for women who lose a lot of weight. Then fascia training can be a good supplement to a corresponding change in diet .

What is fascia training?

Fascia training has been trending for a number of years. But what exactly is behind it? Only when the fascia are properly aligned and filled to the brim with fluid do they glide past each other smoothly and movements succeed without effort. Stiff, porous or sticky fascia make you immobile and tense and can cause considerable pain.

During fascia training, the matted connective tissue structures are broken up, loosened and replenished with fluid. This promotes mobility, improves some athletic performance and even relieves pain.

Fascia training: the best exercises

Fascia training is all about breaking up stuck structures and making the fascia more supple, elastic and stronger overall. This works through classic exercises such as hopping and stretching as well as through the use of special aids such as rollers and balls.

Fascial Release: Fascia training with roller & ball

The best-known fascia exercises are done with fascia rollers and balls made of hard foam. They are for self-massage. And this is how facial training works:

  • During the so-called “Fascial release”, roll very slowly over the muscle and fascia groups. The body weight is used to build up the necessary pressure.
  • Where it hurts the most, pause briefly (20 to 30 seconds) until the pain in the muscles subsides.
  • Repeat the procedure several times.

Pressure pain should never get the upper hand during fascia training. You should also not work on the pain points for too long or too often, otherwise bruising will form.

The fascial release is intended to relieve tension, hardening and adhesions of muscles and fascia. In addition, the fascia roll presses the liquid out of the intercellular spaces. The tissue then fills up with new fluid like a squeezed sponge. Use this technique in the following fascia exercises:

Fascia training for the back, neck and shoulders

Fascia exercise for the shoulders : To relax the shoulders, lie on the roller with the upper part of your back. Then roll in a controlled manner from the bottom edge of the shoulder blades up to the base of the neck over the foam roller and back again.

Fascia exercises for the back : If you want to work the whole back, place your lower back on the fascia roller. Then roll slowly and in a controlled manner over the roll so that your neck rests on the roll at the end.

Fascia exercise for the neck : If you want to relax the neck muscles in particular, lie on your back and the fascia roller on your neck. Then slowly roll your head to the left and hold this position. Then slowly turn your head back and to the right side. If your neck is particularly painful in one area, hold the position and take a few deep breaths in and out until the pain subsides.

Fascia training for the legs and feet

Fascia exercise for the feet : Stand up and place one foot on the foam roller or a foam ball. If you feel unsteady, hold on to a table, wall, or door frame. Then put weight on your foot and move it back and forth in circular movements on the ball or on the roller. If you bend down towards your toes with your legs stretched out before and after the exercise, you will notice a significant effect.

Fascia exercises for the calves : Sit on the floor and place the foam roller under the heel. Move over the roller so that you gradually unroll the calf.

Fascia exercise for the thighs : Sit on the floor, the roller is at the back of your knees. Support yourself with your arms on the floor and roll the back of your thigh over the foam roller. If you want to work the lateral thigh muscles, place yourself sideways on the roller. Side effect: Fascein training increases blood circulation – and has a positive effect on cellulite.

Fascial Stretch: stretching

When you stretch shortened muscles, the fascia surrounding them and the fascia that run parallel to them are stretched as well. In fascial jargon one also speaks of “Fascial Stretch”. Classic stretching, static and rocking stretching exercises , but also many yoga exercises, for example, are therefore intensive fascia training.

Rebound Elasticity: Bounce, seesaw & swing

Jumping and rocking also gets the fascia in shape. Jumping rope, jumping on a trampoline or the good old jumping jack should activate and strengthen the connective tissue. This is what is known as “rebound elasticity” – a kind of catapult effect is created when the fasciae are initially tense and then suddenly release.

Propriozeptives Refinement

Fascia are not only components of the connective tissue, they are also important for body perception. Among other things, they transmit information from the musculoskeletal system to the spinal cord and brain. Fasciae are equipped with pain receptors and also report, among other things, where it gets stuck, tugs and tightens.

The better the body awareness is, the easier it is to optimize movement sequences, but also to discover and work on muscular and fascial problem areas. As part of the “Proprioceptive Refinement” this perception is trained with special exercises.

Fascia training – the equipment

In fascia training courses and also in fascia training training at home, rollers or balls made of hard foam are often used. The pressure when rolling should loosen adhesions. These occur when the body repairs small tears in the matrix of the fascia.

Fascia training without a roller also works: Such aids are not necessary, because common gymnastics exercises with springy or swinging micro-movements (lolling, long lunges with arms stretched up or to the side, etc.) have a positive effect on fascia fitness.

Some experts are even convinced that special fascia training – with or without aids – is not necessary if you regularly do dynamic stretching exercises.

For whom is fascia training suitable?

Everyone can benefit from fascia training. The training is particularly helpful with these symptoms, among others:

Limited mobility : Fascia is involved in every movement. Some processes such as hopping or jumping would not be possible without them. A combination of static stretching and fascia training is considered to be particularly beneficial for a better range of motion.

Shoulder pain : The shoulder joint is extremely mobile because it is hardly “held” by bony structures, but mainly by muscles. The connective tissue structures of these muscles can be easily addressed with a targeted fascia workout.

Pain in the back and neck : Fascia training is also considered to be a pain relief for back and neck problems. Because fascia essentially consists of the protein fiber collagen and elastin. This combination is said to be partly responsible for the development of pain if it is not intact.

Weak immune system : The connective tissue contains, among other things, cells that are responsible for wound healing and block pathogens. Fascia training could activate them.

Cellulite : The connective tissue cells are stimulated and supplied with nutrients during fascia training. Cellulite can be positively influenced by such a stimulation, since the connective tissue cells (fibroblasts) are stimulated to produce more collagen. The connective tissue also becomes stronger due to stronger collagen fibers.

Fascia training & pregnancy

In the first few weeks of pregnancy , according to experts, fascia training on the roller is possible without restrictions and is even recommended. Fascia training prepares the body for the exertions of the coming months. Back and muscles are loosened, for example, stretch marks should be minimized. Later, the training should only be used in moderation and in consultation with the gynecologist.

A clear yes or no to fascia training in (late) pregnancy cannot be given. It always depends on how the mother-to-be feels about it and whether there are any limiting features during the course of the pregnancy.

Fascia training – mistakes that you should avoid

Start cold : Even if fascia training can be carried out quite easily: You can still injure yourself if, for example, you go into a strong stretch without warming up or work on the fascia with too much pressure. If you have pain after fascia training, this does not necessarily indicate an injury. It can also be that you simply rolled too much or too long.

Rolling too fast : If you walk the fascia too fast, the desired effect will fizzle out, since the fascia is not “stripped out” and the joints should also be left out when rolling.

Irregular training : Consistency is a must when it comes to fascia training. How often you train also depends on time and desire , but it should be once or twice a week to benefit from the positive effects. So stay on the ball with fascia training – or stay on the roll.

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