18 Oct Whole Body Mobility
Whole Body Movement – mobilises the Fascial net
There is a lot of talk about muscles causing pain and stiffness, but often it is the fascia around muscles causing the pain and stiffness. The body is connected by fascia from head to toe. Fascia wraps up muscles (like a net), separates them and connects them to bones and joints, it moves us and contains us. The muscles are like the sausage meat inside sausage covering (fascia)
When Fascia gets sticky (from injury or from not moving your body enough ie in winter!), it doesn’t slide and glide as it should. This in turn can cause pain as it pulls. Nerves travel between fascial layers and can also get entrapped. To resolve this it can either be massaged or stretched, and various physio techniques are used when you have hands on treatment.
How do you know if your pain is from the fascia or muscle? It is often both, they have a different feeling in the body and a professional can feel which structure is the culprit for your pain. Sometimes people in diagnosing themselves, end up prolonging or complicating their injury, so don’t fall into that trap.
Some examples of main fascial tracts are shown below from Thomas Myers’ book Anatomy Trains.
Try some of the stretches below and various yoga poses, to lengthen, restore mobility, release restrictions and strengthen the body as a whole. If they don’t work to relieve, come and have a physio treatment to release those sticky points so you can move free of pain and stiffness.
- Superficial front line
2. Side (lateral) line
- Spiral Line
4. Deep Front Line – the body’s myofascial core. One most effected by the stress or the sympathetic nervous system (responsible for flight, fright, freeze).
The treatment for this is Breathing;
Pranayama as it is called in Yoga (see the blog on Breathing exercises).
Breathing Exercise 1:
Breathe in for 4 secs, out for 4 secs, in for 4 secs, out for 5 secs, in for 4 secs, out for 6 secs, increasing the exhalation by 1 second up to 8 seconds and repeat.
This can also help you sleep.
These anatomical images are from Anatomy Trains by Tom Meyer
Physiotherapy here at Physio Body and Sole has a knowledge of functional fascial connections and can analyse your body; assessing your posture and movement, and palpating areas of likely restriction to make treatment effective; resulting in whole body freedom of movement.
This is just an introduction to how tension can manifest in your body. Have your body fully assessed by a Anna-Jane at Physio Body and Sole.
Do not attempt these exercises if you are in pain unless you are properly assessed by your physio.