Fascia & Myofascial Release

     Fascia is a network of connective tissue linking everything that exists between head and toe.  It surrounds muscle fibers, muscle groups, blood vessels, nerves, organs, and bones.  When unrestricted, it resembles a web, allowing full range of motion, blood flow, and nerve function.  When the fibers become condensed - almost fused together, there can be a slew of ailments: aches/pains, limited mobility, and decreased circulation and sensation.  For more information, here's a great link - Fascia: Indepth

Ever ruined a sweater from pulling one little thread?  That domino effect is similar to what happens when your connective tissue becomes restricted in one or more areas.

Welcome to your Fascial System.

See how the pull starts near the left hip, and seems to pull the right shoulder down along with it?  The fascia in your hips does more than that when it gets dehydrated, injured, or held too long is any position (i.e. sitting at a desk).  It can start pulling on your low back and your legs.  I can't tell you how many times clients have come to me with low back pain, and left with easier movement and less pain after I've massaged their hips, glutes, and legs.  Here are some myofascial meridians to give you an idea of what I'm talking about.

                      

                          The Spiral Line                     The Functional Lines       

So what can you do about that tight connective tissue?

Myofascial release separates fascial restrictions using a gentle pressure with little or no lotion/oil.  It frees the muscles, nerves, blood vessels, etc. that have been 'glued down' by the fascia; reducing pain and increasing mobility and circulation. 

Do you suffer from low back pain?

Here are some stretches to keep you happy, healthy, and active!

Lunge psoas stretch:

-Place left knee on padded surface with left foot extended (carpet, folded towel, blanket, pillow, etc.)

-Place right leg forward to form a right angle

-Place hands on right knee OR slowly straighten arms over your head

-Lean forward to increase stretch

Advanced psoas/hip flexor stretch:

- Place right knee on a padded surface (carpet, folded towel/blanket, pillow, etc.)

- Step left foot out to form a right angle with left knee

- Place left hand on left knee for balance (you can also have a chair next to you for more stability)

- Grab right foot with right hand behind back

(If you can't reach yet, you can use a belt, yoga tie, resistance band - anything to be able to pull your right foot up to eventually meet your right hand.)