Myofascial (muscles + fascia) Release using Stretches and Yoga

Myofascial (muscles + fascia) Release using Stretches and Yoga

Physiotherapy with Yoga releases tight muscles and fascia very effectively.
What is the Fascia?

Fascia is connective tissue. Every cell in the body is connected by fascia, you are connected from head to toe by fascia. It connects your feet to your fingertips, enabling you to throw a ball for example. It is what tendons and ligaments are made of, it is throughout muscles, it covers all your organs, it enables us to breathe and much more. It both moves us and it contains us.

When Fascia gets injured or sticky from not moving your body during lockdown, muscles, nerves and organs don’t slide and glide relative to each other as they should, and this causes pain. It is the fascia around muscles that often causes pain and stiffness.

Why are tight muscles painful?

Nerves travel between layers of fascia and can get caught up. To relieve this we massage or stretch fascia. A physio trained in myofascial release is an expert on exactly where to massage and how hard (and it doesn’t have to be hard to work well!).

Some examples of lines of fascia, or fascial slings are below (from Thomas Myers’ book Anatomy Trains). There are more…

This article describes stretches and yoga poses to restore mobility in your fascia.
  1. Superficial front line 

             

2. Lateral line (side)

 

 

 

    1. Spiral Line         

Spiral Line

 4. Deep Front Line – the body’s myofascial core. One most affected by the stress or the sympathetic nervous system (responsible for flight, fright, freeze).

To relax the deep front line -> Breathe.  See my blog on Breathing.

 

 

 

 

Try this simple Breathing Exercise for starters:

Breathe in for 4 secs, out for 4 secs, in for 5 secs, out for 5 secs, in for 6 secs, out for 6 secs, increasing the breath out by 1 second until you reach 8 seconds and repeat the whole cycle x 2.

This can help you sleep:-)

Anatomical images are from Anatomy Trains book by Tom Meyer

 

Have your body fully assessed by A-J a Physiotherapist with 25 years of experience treating fascia – here at The Physio Yoga Clinic.

  • Reduce pain and restore movement.
  • We treat the cause of any long-term myofascial imbalance. You will be taught how to treat yourself to speed up your healing.
  • Great for rapid pain relief, improving your mobility, flexibility, posture and making walking or running more efficient.

Note: Please do not attempt these exercises if you are not familiar with them, get some guidance.

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