Fascia: Protective By Nature
What is Fascia?
Fascia is the body’s protective tissue. This connective tissue spans from head to toe; inside to out. It is an inter-woven system of fibrous connective tissue throughout the body. Much like a webbing; fascia covers muscles & organs. It is like a “net” which protects us. Visualize an orange when peeled. You see this white webbing surrounding the orange; this is very similar to what the fascia is in the human body.
It provides a framework that helps support & protect individual muscle groups, organs; the entire body. Fascia; much like in an orange is the protective barrier between the skin & the deeper soft tissue. Everytime you go from sitting to standing to walking your muscles glide against each other. When the fascia is moist the muscles glide smoothly; when the fascia is dry our range of motion and flexibility may be limited.
What is Distorted Fascia?
Distorted Fascia can cause poor blood flow and weaken nerve impulses. It can get twisted/bound up causing immobility & pain. Fascial tension in one place can cause tension in others. For example if your fascia in your knee is weak it can affect your hip & ankle. Other examples are Plantar Fasciitis, IT Band Syndrome & Frozen Shoulder.
Looking at the makeup of our bodies and the effect of Distorted Fascia:
- Nerves: tight= constrict nerves & block nerve signals
- Blood/Veins= facilitates flow of circulatory system. Veins & arteries run through the fascia. Re: if tight or adhered it causes restriction. Poor blood flow/less oxygen to your cells. Think of it like when you have a kink in your garden hose; nothing flows through.
- Skin= nutrients carried through the blood of the skin. If the Fascia is distorted it limits the supply of elastin & collagen resulting in a decrease in cell turnover and that in turn affects that healthy glow.
- Cellulite= distortions in connective tissue pile up which can cause adhesions.
Restoring our Fascia
There are a variety of ways that help to restore the fascia.
- Proper nutrition
- Stay hydrated: there is fluid in the fascia that flow around the cells delivering nutrients and remove waste & toxins
- Check & correct posture: the way you move your body = good posture & strong stabilizing muscles.
- Stretching & exercise: promotes good blood flow & muscle activation. As we exercise it helps to reduce the tension and fascial restrictions.
FASCIA RELEASE SEQUENCE: MARTA
OPENING (5)
Seated Meditation/Breath of Joy
Seated Side Stretch
Wrist/Hand Twists-Arms out
TABLE TOP(15)
CNC/breakdown
Low Lunge/knee down: Breath to Eagle Arms
Cobra Flow
REPEAT OTHER SIDE
SUN SALUTATIONS
Moon Salutations
STANDING (10)
Sumo Squats
Chair w/Twists
Warrior I
Warrior II
Side Angle
F.F.
REPEAT OTHER SIDE
BALANCING (10)
Tadasana: swing leg up & back to WIII
Warrior I/Shine Heart
Wide Legged F.F.
REPEAT OTHER SIDE
FLOOR (5)
Bird Dog variations
SEATED (5)
Seated FF/Blanket & Bolster
Wide Windshield Wipers
90/90 w/Rotation
BACK (5)
Chest Opener w/bolster
SAVASANA (4)
Love to hear from you. Thanks: Debra
BallMindYoga Facebook Page
Resources:
Yoga Journal Information & Diagram: https://www.yogajournal.com/teach/what-you-need-to-know-about-fascia
Fascia: The Mysterious Body Part https://columbuschiropractors.com/fascia-the-mysterious-body-part-that-may-be-the-root-cause-of-your-discomfort/
No comments:
Post a Comment