Fascia Fitness
Fascia is connective tissue that surrounds and supports every muscle, organ, blood vessel, bone, and nerve cell. When your fascia is healthy, it is smooth and stretches with you as you move. If fascia is not healthy, it can get sticky, dry, thick, and tight causing restriction to movement and/or pain.
Fascia adhesions, also referred to as dried-out fascia, can happen because of inactivity, surgery, injury, or repetitive stress.
Here are 10 Steps to keep your fascia healthy:
1 – Motion is Lotion
Your fascia responds well to movement so be sure to exercise daily. It doesn’t matter what type of activity you do as long as you’re moving your body daily. Walking is one of the simplest daily activities you can incorporate to keep your fascia healthy.
2 – Avoid Sitting for Extended Periods of Time
Fascia does not like to be in the same position for extended periods of time. Set reminders on your computer to stand up every 30-60 minutes and move. Do arm circles, leg circles, leg swings, shoulder rolls, turn your head side to side and up and down, tap your toes, or just walk around your office. It’s one of the best things you can do for your fascia.
3 – Move in 3D
Move your body in a variety of different planes using various actions. Include different activities in your weekly routine. Don’t get stuck doing the same thing all the time. Our fascia responds better when it’s required to stretch and move in three dimensions, so we want to make sure we’re not doing everything in a linear format. Incorporating dance and various sports and activities can be very helpful to assure you are moving your body in multiple planes.
4 – Stretch
Incorporate yoga or stretching into your daily routine. Tight fascia causes pain and movement restrictions. Keep your fascia well stretched because the more flexible it is, the less likely it is to cause pain and affect your ability to move well.
5 – Tap
Your arms, legs, hips, and torso lightly with your hands. This will get your blood flowing and improve circulation to your fascia.
6 – Bounce
Up and down gently for about a minute every day without leaving the ground. Your fascia and connective tissue respond well to gentle bouncing.
7 – Shake It Out
Shake out your arms and legs to wake up the fascia.
8 – Massage
Schedule regular massage, use a massage gun and/or give yourself a self-massage on your neck, shoulders, hands, arms, legs, and/or feet. This will increase blood flow to the fascia and improve circulation.
9 – Roll It
Use a foam roller, lacrosse, tennis, or golf ball to roll over tight areas. This will keep tissues pliable and improve blood flow to your fascia.9 –
10 – Heat
Your fascia responds well to heat so incorporate sauna, steam room, hot tub, or hot baths into your regime.
Yours in health & fitness,
Sherri McMillan
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.