MOVE IT OR LOSE IT: Sticky adhesions form between fascial surfaces that aren’t regularly moved and over time these adhesions get strong enough to inhibit range of motion. Take a few minutes first thing in the morning to roll around in bed and really stretch out, head to toe, just like a cat after a nap.
STAY LUBRICATE: Just like every other tissue in your body your fascia is made of water. It works better, moves better and feels better when it’s wet. So, drink!
STRETCH YOUR MUSCLES: When your muscles are chronically tight the surrounding fascia tightens along with them. Over time the fascia becomes rigid, compressing the muscles and the nerves.
STRETCH YOUR FASCIA: Once your fascia has tightened up, it doesn’t want to let go. Because fascia can withstand up to 2,000 pounds of pressure per square inch, you’re not going to force your way through, so stretch gently. Fascia also works in slower cycles than muscles do, both contracting and stretching more slowly. To stretch the fascia, hold gentle stretches for three to five minutes, relaxing into a hold.
RELAX! If you spend all day tense and tight at a desk, ice baths may not be the best thing for you. Fifteen to twenty minutes in a warm Epsom salt bath can coax tight fascia to loosen up, releasing your muscles from their stranglehold. Make sure to follow it up with 10 minutes of light activity to keep blood from pooling in your muscles.
USE A FOAM ROALLER: Like stretching, using a foal roller on your fascia is different than on your muscles. Be gentle and slow in your movements, and when you find an area of tension hold sustained pressure for three to five minutes. You may practice self-massage with the same rules.
RESPECT YOUR BODY: If you’re attempting to run through an injury, or returning from one with a limp, beware: Your fascia will respond to your new mechanics and, eventually, even after your injury is gone, you may maintain that same movement pattern. That’s a recipe for an injury cycle. It is better to take some extra time than to set yourself up for long-term trouble.
SEE A FASCIAL SPECIALIST: If you have a nagging injury, or just don’t feel right lately, see if your area has a fascial or myofascial therapy specialist. There are different philosophies and methods. Some methods are similar to massage, while others concentrate on long assisted stretches. Some osteopaths, chiropractors physical therapists and massage therapists are beginning to embrace fascial therapies, so ask around.
Mavis Tan 200hr January to May 2014 Batch