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Keep your left foot on the floor and step onto a knee-high bench or box with your right foot. Shift your weight forward over your right foot, keeping your left heel down and your left leg straight as you open your arms to the sides at shoulder height and actively pull them behind you to open your chest. Woodruff gives the example of partner hamstring stretch in which you’re lying on the floor, with your leg up to the ceiling. Instead of simply helping you lift your leg and stretching your hamstring at the point of discomfort, “an FST therapist would ease you into the stretch pain free, add some dorsiflexion to engage the calf, and find your range of motion,” she says. This might involve varying the angle or oscillating the stretch. While all of the exercises above also affect the fascia, all of these exercises listed below are even more fascia specific: Another option is to try using a frozen bottle of water for arch rolls. This technique may be particularly beneficial because the cold surface of the bottle may help reduce inflammation.
Stretch safely - without overloading your tendons and ligaments. The built-in loops allow you to self-regulate the angle and intensity at any time and prevent injury.If you’re thinking, “Well I can stretch on my own, or go to a stretching class… why would I need a certified therapist for that?” This type of assisted stretching isn’t the same as bending down to touch your toes or having a trainer lift your leg as you’re lying down to help you stretch your hamstring. For one thing, fascia stretching takes a more full-body approach. Fascia plays an important role in the structure and function of your body, so it’s important to keep it healthy. Some ways you can make sure you’re keeping your fascia in shape include: Put your foot in the loop, tighten it and you are ready to start. Both men and women are suitable for this therapy. For example, Woodruff explains that if a runner has tight quads, she would stretch the quads and the hip flexors, rather than solely focusing on the quads. And while stretching the quads (which she typically does with her clients in a side-lying position), she would perform the stretches at different angles, moving the client’s leg to different positions to effectively reach all areas of the muscle. Likewise, for something like shin splints, which Woodruff describes as typically being a “too much, too soon type of injury,” she’d target the calves, in addition to the shins themselves. These days, there are many potential “tools” in the therapy box when it comes to sports performance and pain management. While fascia research is still relatively new, there’s evidence to support the potential benefits of therapies that help keep fascia pliable, responsive, and healthy. And gentle therapies, like fascia stretching, are a good way to work on maintaining proper range of motion while supporting fascial health without a great risk of injury or tissue damage.
Myofascial release therapy may help anyone who has tightness in their fascial tissues. Myofascial release therapy may benefit people who have experienced:
Treating your fascia can take time, but the relief is instant. That doesn’t mean that your fascia will turn from unhealthy to 100 percent healthy right away. For each flexibility highway, Wolf outlines a stretch progression designed to improve the elasticity and resilience of your fascia. Incorporating these movements into your warm-up or cool-down can help prevent injury, correct movement inefficiencies and give you more power in your favorite athletic activity. Very simple! You can use your Fascia Stretcher in multiple ways! You can easily stretch your muscles standing up, sitting down or lying on the ground. Schleip R, et al. (2019). Fascia is able toactively contract and may thereby influence musculoskeletal dynamics. DOI: Thanks for sharing this. I have done this stretch for the last two weeks and have been feeling the results! I can now do it without the video! 🙂 May I share this video on my blog?
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