What is fascia & why is it so important? Holmes Place Group Fitness Manager Dominik K. knows the answers and has prepared 5 awesome exercises to stimulate your fascia.
A fascia (plural fasciae) is a reticular, tear-resistant and above all elastic connective tissue. Fasciae enclose and separate single muscle fibers, entire muscle areas, groups of muscles, internal organs, as well as tendons and bones. As you can imagine, fasciae are everywhere in our body – in our back, legs, and glutes.
Why should you stimulate your fascia?
By training your fascia you can reduce pain and keep your joints elastic, which ultimately helps to prevent the development of arthrosis.
Tip: Join classes led by professional trainers that are specialized in mobility and fascia. They can guide and support you in learning the correct execution of fascia exercises.
1. Exercise: Foot rolling
Goal: To stretch and ease the plantar fascia
How to: Place a fascia ball (or a similar object) under your foot and shift weight on it to massage the foot sole. Stabilize your ankle and work particular painful spots with slow circle movements.
2. Exercise: Calf rolling
Goal: To stretch and ease the calve muscles
How to: Place a fascia roll on the lower part of your calf. Start rolling it slowly upwards while exercising a little bit of pressure until you reach the upper part of your calf. Roll back slightly faster.
Modification: Cross your legs and turn your calf slightly to the left or right while rolling up- or downwards.
3. Exercise: Glutes rolling
Goal: To stretch and ease the glutes
How to: Place the fascia ball in the center of your glutes and make slow, circle movements. Switch your weight from one side to the other.
4. Exercise: Back rolling
Goal: To stretch and ease the muscles of the back and to increase the overall mobility and posture of the upper body
How to: Place a fascia roll (a Duoball works even better) under your loins, roll slowly towards your heart and at a slightly faster pace back to your loins.
Modification: Place your arms on the floor or fold them in front of your chest.
Be careful: Shift your weight consciously to the left and right in order to focus the massage on the muscles along the spine. Bend your chin towards your chest to protect your neck. Do not roll any further than until the upper thoracic vertebra.
5. Exercise: Neck rolling
Goal: To stretch and ease the muscles in the neck
How to: Lay on your back on the floor and place the roll or the Duoball under the lower part of your head (under the neck). Move your chin slowly and carefully from one side to the other and up and down.
Be careful: Make sure not to overstretch your head.
Many thanks to Dominik K., Studio Business Manager Holmes Place Berlin Schlossstrasse