If you’re thinking about it now, I have a lot of questions! What is fascia? And how do I floss it? The deal here is: “The fascia is the body’s scales, a matrix of semi-crystalline collagen fibers hydrated in different energy and interbody patterns that surround our organs, bones, tendons, ligaments, brain material and much more,” says Bonnie Kratzer. -Founder of the central movement method The Floss.
If not for the fascia, our bodies will basically break down. “Without the tension and contraction of the connective tissue network, we would have no form,” Krotzer explains. “Takes fascia [shape] It is possible to wrap it up while maintaining separation মধ্যে for example, between limbs এবং and throughout the body. Physically To talk
A growing body of research indicates that our fascia serves as the repository of our most emotional and painful experiences. Most notably, trauma. “Recent research has shown that all past injuries, both physical and mental, are stored in the fascia, disrupting its natural form and making it harder for the body to hold on to a painful condition,” Krotser said.
Taking it one step further, research suggests that left-handedness alone can make it stiffer and impair mobility and circulation. “So when we feel a knot in a muscle, it produces fluid, toxins, glue and scar tissue in the fascia that is unable to move through the body’s lymphatic system,” says the body’s Crotzer.atic system, “says Crotzer.
Fortunately, there are different ways to take care of your fascia while improving your mobility And Flexibility in the process. On the front, Crotzer gives you the benefits of 411 fascia flushing, and five easy steps you can try today. (No more muscle gingivitis for you, Fam.)
So, what is fascia flushing?
“Fascia flushing, a term I coined in 2019, describes the simultaneous expansion and contraction of major muscle groups as directed by Traditional Chinese Medicine (TCM) Meridian,” Krotzer said. In TCM, the meridian is the passage of 12 energy (or “Qi”) through the body that is often used in acupuncture. For example, the heart meridian runs from your armpits to the tip of your pink finger. (Try to extend one arm straight to your side, and hold your hand like a stop sign. Gently tilt your neck in the opposite direction, and you will probably feel your heart meridian stretched and active.)
The elongation and contraction of the fascia with these meridians in fascia flushing results in what Crotzer calls “internal exfoliation”, which breaks down the old connective tissue and releases toxins stored in the fascia.
This all sounds really complicated (and hey, it is), but in reality, you can think of the fascia flushing as intentionally stretched and dynamic work. And if you are someone who has ever used a foam roller or massage ball, you have already experienced some of this in the form of self-myofascial release (SMR), which focuses on exposing tight spots on the fascia through massage and manipulation. Connective bananas. But fascia flushing emphasizes the integration of the fascia with your meridian channels especially keeping blood (as well as good vibes) flowing.
This 15-minute foam-foam roller self-massage video is a great example of SMR in action:
Benefits of Fascia Flushing
We’ve talked a bit about the benefits of fascia flushing, but to put a fine point on it, let’s review. Although fascia flushing is a new concept (and thus, requires more precise research), Krotzer explains that it provides many benefits for everyone. Like SMR, “fascia eliminates systemic stasis for flushing scar tissue, condensed fascia, and improved mobility, relief of tension, and almost immediate sensation of symmetrical postures,” he says.
He added that some of his students have experienced improvements in their digestion and hormonal health since they began their facial flushing journey, which is understandably legendary because de-stressing can have a positive effect on your gut and cortisol levels. However, of course, everyone will feel their own personal benefits. “As a practitioner who feels more open and spacious in their body, fascia flushing affects the health of the nervous system, relieves daily stress and ultimately helps to resolve past traumas, ”Krotzer added. Emotional release and even tears.
With all of this in mind, you are ready to start flossing your fascia.
5 fascia-flushing steps to get you started
Start lying with your legs bent at your back and feet flat on the floor. Cross your ankle just above the knee (legs bent) above the left thigh. Press the left knee on the ankle of the right foot for resistance, then drop both legs to the right and slowly bring them back to the center. Repeat 10-30 times and then switch to the other side.
Advantages: “This move is beneficial for TMJ because the facial tissues of the jaw and quad reside in the same meridian টি the TCM has the densest fascia of the quad along this particular chain with the abdominal meridian,” says Krotzer. “Just as the fascia is released from the quadrilateral, it also allows the jaw to be released.”
2. Upper body floss
Start with the knees on the floor below the buttocks and below the arms so that the elbows are below the shoulders. The arms form a number 11, meaning they are parallel and pressed down the palm of the hand. Pull under your toes and gently pull your buttocks back to rotate over your heels. The arms will straighten, and (without removing them) your elbows will feel like pulling towards your knees. Slowly pull yourself forward, lift the buttocks, walk through all fours and bring your shoulders forward from your elbows. Repeat 10 to 30 times.
Advantages: “This step helps to open the fascia around the upper back, larynx, armpits and upper arms and is great for removing stagnant lymph. Great for those who work at a desk and squat on their upper body, ”says Krotzer.
3. Upper shoulder floss
Sit with feet flat on the floor, knees wide with elbows inside the knees, hands together, palms pressing against each other (you can see this Krotzer demo in the second video above at 16:40). Keeping the hands together, press the elbows wide to open the knees, then hold the knees close to bring the elbows together, lengthen the spine so that you sit as tall as you. Repeat five to 10 times.
Advantages: “This floss is great for relieving tension around the neck and buttocks, and allows the shoulders to retract. It can also support digestion because it activates the small intestinal meridian in TCM, ”Krotzer said.
4. Hamstring floss
Bring the right leg forward and kneel. The left foot rests on the mat with the left knee, the toes without stinging and the right around the back with the torso. The arms are straight on either side, the hands are below the shoulders and either on the floor (at the fingertips) or close to the ground. Flex the toes of the right foot towards the sky, dig the ankle into the mat, pull back with the force in space (it will not actually move backwards) while you sit with your buttocks on the left ankle and straighten the front foot. Bring the right leg down and return to the starting position with the front of the lungs to feel your left leg stretched across the quadriceps and buttocks. Repeat 10 to 30 times on each side.
Advantages: “This floss allows the pelvis to return to a neutral position and stacks the spine with more space between each vertebra, which relieves the lower back and supports a vertical posture, ”Krotzer said, adding that the extra time step can also relieve neck pain.
5. Pelvic floss
Lie on your back with a pillow under your head and press your left foot against a wall. Just above the knee, cross your right ankle over your left thigh. Left thighs create tension by pressing the right heel and the right heel into the left thigh. Then use the hand to hug the right knee to the chest, then use the palm of the hand to gently press from you. Repeat 10 to 30 times on each side.
Advantages: “Try this floss for low back support and to change your glute function, “says Krotzer. You hold a lot of tension in your buttocks, so this movement makes you more emotional, and don’t be surprised by mobile.
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