When we stretch, we can sometimes focus on a muscle in a very local way rather than a global way … but why just focus on that muscle alone?

 

Fascial stretching is a way of stretching using poses and movements to target the fascia. Fascia loves to be pulled and stretched in multi- directional movement so, we can have some serious fun with our stretch routines by using a long chain, three-dimensional fascia stretches!

We can get right into the belly of the muscle, by creating tension whilst in a stretch and by moving gently in a variety of directions whilst focusing on breath and reaction.

I absolutely love the whole concept of fascia training and releasing the fascia through movement, recoil, and tension.

Why Movement, Recoil and Tension?

 

Movement
When you are in a stretch pose, try and move in as many directions as you can to encourage more from that pose. Think global and feel the stretch extend through the body-wide web of your fascia. As you move in the stretch, you’ll feel how it will help to unwind other stuck areas.

Fascia connects everything. The whole body is encased in fascia so any static stretch can turn into a fascial stretch.

You might find that you’re getting very comfortable doing repetitive stretch poses and sequences … if that is the case, you need to discover what other muscles you can access in this pose that may be tight and really do need this extra mobilising and stretch time.

So play in your stretches and poses, find your tight spots and loosen them up!
This movement will improve the health of your fascia in many ways including the hyaluronan level in your fascia (it’s worth a mention) … you gotta move to improve!

Recoil

Fascia has variable elasticity that allows it to withstand forces and pressure, so it can return to its shape and size. This elastic recoil is a great thing as it keeps the fascia active, communicative, and healthy. Think of the expression .. “he’s got a real spring to his step” … this is associated as a good thing, happy, energetic, and healthy!

So let’s add more moves to our routines that encourages fascia recoil, if you don’t use it, you’re going to lose it!

Slow and controlled rocking movements and anything that creates the push and gentle bounce feeling should also be added to your stretch routines

Tension

When I say tension, I’m referring to a pandiculation exercise, which is, contracting and stretching at the same time.

An early morning big ‘yawn and stretch’ is known as a pandiculation, which is the most amazing way to get those muscles lengthened and toned. Have you ever noticed when you yawn and stretch how you almost resist the stretch? Try it now and you can see what I mean … slowly stretching but with contraction.

By stretching in this manner, you are getting right into the belly of the muscle, right into the fascia!

Stretching can be passive, so not actively using the muscle to do the work but merely pulling on it. Pandiculation is actively using the muscle so the brain is involved, this is why I often refer to this type of stretch as a clever stretch.
In a passive stretch there is no communication to the sensory motor cortex, so no new learning takes place, but when you contract a muscle you immediately engage the sensory motor cortex leading to new sensory motor learning. This in turn leads to safer, more effective and intelligent stretches!

Now that I have a more in-depth knowledge of fascia, I have started to incorporate associated movement and poses into my routines that my stretch classes will benefit from. If I work to stretch the fascia through movement, pandiculation and along the fascial lines, I will increase their potential to be more flexible.


Contents
–  What is fascia?
–  Movement, Recoil and Tension
–  Intro to Fascia Lines
–  Superficial Back line
–  Superficial Front line
–  Spiral Line
–  Lateral Line
–  Deep front Line
–  Arm Lines
–  A Fascia Flow Routine