5 Fascinating Facts about Fascia!
Did you know Fascia ........is the soft tissue (like a silk stocking) that circumnavigates in one continuous piece (yup there's no start nor finish) over every muscle, organ, tendon, ligament, bone, nerve fibre in your body?
Fascia has up to 8 times the resistance force of muscle strength thereby supports and protects muscles from tears and trauma.
Fascia fibres thicken (become 'gummy') due to chronic stress, causing it to tighten and limit muscle sliding action and joint mobility.
Too little movement AND too much excessive repetitive movement each cause 'gummy' fascia - so repeating the same exercises, action or stretch over and over may only be beneficial short term but have long term consequences to mobility and posture.
Trauma, injury or surgery (scar tissue) to one area of the body can impact an entirely different part of the body ~ think of yourself in a one-piece white shiny lycra toe-to-crown body suit (what a superb visual well done!) and tie an elastic band around a bundle of lycra around your LEFT knee....you will see the torsion all the way up, the midline twists, with possible tugging elsewhere like the RIGHT 1st rib, shoulder or neck!!!
Fascia is influenced by mood! Recent discovery has shown fascia has memory, although nerve-poor, and emotions travel via the fascial web throughout the body...so if you're resting in a deep stretch or someone massages your glute it can bring up emotional memory embedded and facilitates healing! Yogis believe Fascia is the Atman of the body - 'the everything with no start no finish that which sustains us', our internal universe.
It is possible for you to break down scar tissue in fascia with limbering movements, foam roller and massage therapy. Correct breathing is key to having healthy fascia, because it balances Ph levels (reduces acidic levels) AND fluid breathing improves fascial flexibility. Our diet also influences freedom of our fascia if we eat too much acidic foods (caffeine, alcohol, red meats) and not enough alkalised food (leafy greens), dehydration is also important because it improves the serous fluid between muscle and fascia for the sliding action and therefore joint mobility. Regular Yoga practice with a variety of movements and styles (flow, still holds, long deep holds and breath work practices), Sauna and massage therapy are also fun ways to say "hello I love you" to your fascia!
I was recently reminded how beneficial it can be to roll on a foam roller. I went back to the gym, started off slowly, now 2 months in and I am lifting heavy again....and loving every minute. Except for a few twists and turns I am reminded of in my not so perfect body. The left knee does this, the left pelvis does that, then the right side of my neck does ...who knows!
So I remedy all that by getting into a roll and release practice PLUS maintaining my Core. I now live too far away from my trusted 20 year chiropractor so I have no quick relief solutions, so I was super happy to find foam rollers at my gym because I can resolve the issues myself. I FEEL SOOOOOO GOOD FOR IT!
Core - pelvic + lumbar stability has everything to do with how well aligned I am to move functionally and to lift heavy. Our core stability has a direct relationship with our ThoracoLumbar Fascia and our breath ~ when the breath is ‘low, wide and smoothe’ (rather than shallow) this TLF expands and contracts fluidly with each breath which triggers the deep core + spinal muscles, it also plays a role in linking the shoulder girdle into the stability of core. You can improve the function of the TLF with my Core Breathing 15mins ( free access here until 14th Feb) ~ with regular practice this has the power to BOTH liberate the entire body of tension AND provide stability at your core. The efficiency of core breathing reduces acidity in the body, as mentioned above our fascia can be ‘sticky’ and we feel tension if we breathe poorly and have an acidic diet.
Benefits of using a foam roller include;
Relieves muscle + tendon tension, which calms the nervous system and reduces joint compression
Improves muscle balance + joint alignment throughout entire body
Helps breakdown scar tissue, expediates injury/surgery recovery
Improves circulation + lymphatic drainage, supporting the body's natural detoxification processes
Reduces fluid retention, lactic acid buildup + cellulite
When to roll, or not;
Whilst it's beneficial to roll 3-4 times per week, daily perhaps but not repeated on areas from the day before. Eg upper body one day then lower body the next. Extremely tight/dense muscles can mean rolling is painful to begin with and reduces the more often you do it. Remember to breeeeeeeeeathe as your roll ;-)
However avoid areas with;
bruising or incisions, open wounds
inflammation, redness or swelling
recent surgery, have your Doctor or supporting practitioner advise when to commence rolling
avoid entirely if recent history or concerns of thrombosis
DO NOT roll in the neck area with roller nor balls if you have had cervical trauma ie disc bulge, surgery, broken joints, whiplash (I have alternatives that are perfect for these conditions ~ you will find them in my Neck - Quick Relief). DO NOT roll in the lower back area if you have had disc bulge, surgery or Spondilysthesis
Well I hope to encourage you to find your way into rolling and releasing to liberate your entire being. Try those below. You can purchase foam rollers in different firmness, even ones with bumps. I can recommend one like this 90cm Foam Roller, although I do love a cork one if I can locate one I am getting it for home asap!
If you are feeling a bit 'gummy' check out the following videos free to sample until 14th February 2025 ~ plus option to 7 Day FREE Trial the 350+ video library in my Breathe + Move with Nic online Yoga studio;
Foam Roller & Release - Upper Body
Foam Roller & Release - Lower Body
Foam Roller - Core with Releases
Core Breathing 15mins
Also in the online studio are practices that can help release fascia such as any Yin Yoga or limbering practice eg my Morning Limber & Spinal Flow.
Enjoy! Have a great week Yogis
