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Why is it important to take care of the health of the fascia
Sport And Fitness / / December 19, 2019
Doing sports, we often forget about another part of the body that requires nothing less attention than the muscles and ligaments, and from whose work affects the quality of training and the general condition of our body. Today we will talk about what is the fascia, which it performs functions and how we can maintain her health.
What is a fascia
Fascia (Lat. fascia - band, band) - connective tissue sheath covering the organs, blood vessels, nerves and muscles forming housings in vertebrate animals and humans. The functions of the muscle fascia are: maintenance of muscle sliding reference position of internal organs, the transfer of motion from the muscles to bones, providing an enabling and mobile packaging for nerves and blood vessels as they pass through the muscles or between them.
Wikipedia
As you can see, with fascia problems can cost you dearly if you do not take care of her as well as their muscles and ligaments.
Causes of pain
One of the most common problems, which you've probably already heard -
plantar fasciitisOr heel spurs. However, when excessive exercise pains occur not only in the legs.In so-called normal sheets fascia body motion freely move relative to each other, but as soon as the excessive load or you get injured, they begin to stick together and form fascial adhesions. You get a whole bunch of trouble: poor mobility in the joints, incoordination, muscle overload and as a result, the appearance of pain. Additionally, there may be irregularities in the internal organs and other body systems due to compression of the blood vessels and nerves.
It would seem, simply include in your training plan at least one day of stretching or yoga - and all the connective tissue will be happy, cheerful and obedient. However, not every exercise of stretching to help relax the fascia of the body parts that you worked on. Moreover, there is a separate line of fitness, completely dedicated to the fascia - fascial fitness. This technique aims to restore blood circulation and elasticity of the fascia, the removal of adhesions and faster recovery after injury.
Exercises
1. myofascial relaxation
Exercises with massage roller for the upper body muscles, which reduce the mobility of the cervical and thoracic spine and correct operation of the diaphragm. This technique makes it possible to significantly increase the volume of the lungs.
2. Exercises for the hips
The combination of exercises to restore mobility fascia and increase range of motion in the joints. Restores the balance of the deep muscles surrounding the joint, and superficial muscles.
3. Stretching and myofascial massage
On the removal of the clips in the muscles, myofascial massage, stretching the trapezius muscle, iliopsoas muscle and hamstring says the vice-champion of Russia CrossFit trainer and ARMA S.M.C. Alexey Nemtsov.
4. Stretching for the lumbar, and hip flexor fascia lata
5. Exercises to strengthen the fascia
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