Fascia training: 5 exercises to release tension

They run through our entire body like a huge network that holds everything together: we are talking about fascia. For a long time it was assumed that the white fiber strands were just insignificant connective tissue. Medicine now knows how important it is fascial training Has. Because if these are hardened or stuck together, painful tension can occur. We will show you 5 exercises on how to loosen the fascia.

Fascia training: why is it so useful?

What is fascia and why is training so important?

Fascia wraps muscle fibers, fiber bundles, muscles, and organs. They are made up of collagen, water, sugar and various proteins. This type of connective tissue stores about a quarter of all the water in the body.

But the fascia also has many pain receptorsthat send signals to the brain. If they are stuck, hardened, or twisted, this can cause strain and pain. The reasons for this are lack of exercise, wrong stress and poor posture. If the fasciae stick together, they become inflexible and lose elasticity. This also causes the muscles to harden and become rigid.

With targeted fascia training resolved tensions and the muscles relax again.

Fascia training: how to combat tension

The goal of fascia training is that keep connective tissue elastic and flexible. This keeps the whole body relaxed and stable at the same time. We show you 5 exercises to keep your fascia flexible.

stretch in the morning

If you integrate fascia training into your morning routine, you’re doing your body a lot of good. This does not require any complex exercises. Extensive stretches and stretches in bed. it is the first step to relax the fascia.

To do this, stretch your arms and legs away from you and take as long as you can. Hold the tension for a few seconds before releasing.

take away the pain

A foam roller it is a great tool for keeping connective tissue soft. With the hard foam roller it slides over the muscles of the arms, legs or back and loosens hardening and adhesions.

To do this, lie on your back and push the foam roller under your back. Bend your legs and gently lift your heels. Now carefully push back and work your whole back like this. The roll remains at the same height.

There are special ones for smaller parts of the body such as feet and calves fascia balls. A tennis ball can also help. Keep rolling until the pain slowly subsides. Pay attention to special weak spots and spread them out specifically.

Good to know: An uncomfortable feeling and slight pain are normal when you use a foam roller for the first time. Try to bear the pain for a moment, but do not exceed your limits.

Stretch your fascia with yoga

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Yin Yoga in particular is an excellent fascia workout and is great for releasing adhesions. In Yin Yoga, positions are held longer, usually two to five minutes per asana (exercise). Through deep breathing the exercise becomes even more intense. The exercises are mainly performed lying down or sitting, which makes the style of yoga very passive and relaxing.

Take this child’s position and stretch your arms away from you. This stretches all the tissue on the back.

From there, switch to one side stretch, first sliding your right arm under your left shoulder and resting it on your right shoulder. Hold this position and then switch sides.

the happy baby posture it can also bring great relief and relieve tension. To do this, lie on your back and pull your knees towards you. Enclose the outer edges of the feet with your hands from the inside and gently pull them toward you. You should feel a slight stretch in your hip muscles. Inhale and exhale deeply and hold the position for a few minutes.

Conclusion: Fascia training fits into everyday life

No matter how stressed you are: daily fascia training takes little time, but packs a punch. You don’t have to do every exercise every day. Take turns: Foam roller or tennis ball in one day. The next day you can do 10 minutes of Yin Yoga. Extensive stretches and bed stretches only take a few seconds and should be part of your morning routine.


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