Active functional training

Following the intensive preparation of the fascial chains by rolling out and pain point treatment, the active fascial training is carried out for lasting self-help. Many of the exercises (e.g. stretching exercises, functional strength exercises) are well-known, but are performed in fascial training under different training criteria. For fascial training there is also the Blackroll, which is currently very popular with many people.

In the connective tissue and the musculature, the mechanoreceptors – movement receptors – in the tissue are activated by passive movement as well as by active movement. Their activity “superimposes” the activity of the pain receptors and causes the signals of the pain receptors to fade into the background, provided that the cause of pain is not structural changes in the musculoskeletal system or an acute inflammation. Exercise relieves muscular and fascial tension, increases pain tolerance and restores confidence in the body’s ability to cope with stress.

This positive experience is made by many pain sufferers. Movement helps ! Every healthy person lives with genetic differences in bone structure, musculature, connective tissue, gender and age, as well as with different strains in everyday life, profession and sports.

People with rather stable physique, strong musculature and poorer mobility should put their training focus on dynamic stretching techniques. Gracile people with less strength but above average mobility (often “hypermobile” women) should put their training focus on targeted functional strength training under fascial aspects.In physio- or sports therapy we are dealing with already “pre-damaged” people who are already burdened with local or global movement restrictions and pain. The exercise program should be designed under the guidance of a physiotherapist or sports therapist according to the existing damaged structures and the individual level of performance with a high fun factor and flexibility.

Another possibility is special fascia courses for groups, which are offered as part of rehabilitation sports or in physiotherapeutic practices. There the exercises are shown and controlled under the guidance of qualified personnel.

2- 3 training units per week, already 2 units/week a 10 minutes are better than nothing
Exercise with lower intensity for complaints
Sequence of a training unit: 1. warm up with fascial roll and/or loose, space-taking movements, springy stretching, 2. functional strength exercises, 3. fascial stretch
Regeneration and relaxation with running out, loosening movements, fascial roll, ball
Painless training except for the muscle pull at the end of the movement, otherwise it is advisable to simplify the movement sequence
Sufficient load pauses with loosening, relaxing movement sequences between the load
Slow increase of load under good movement control, concentration and body perception with each exercise, quality before quantity
Calm, steady breathing rhythm during movement
Training focus with poor mobility and good strength: dynamic stretching
Training focus with good mobility, but low strength and stability: functional strength training
Variable design of the training
Fun, patience and continuity should not be neglected
Inflammations attack the connective tissue structures, wait for healing
Surgery, wait for healing, start training again after medical advice
After strains or other injuries, the connective tissue only reaches its full tensile strength again after 6-12 months, resume training after medical advice and cautious start with slow increase
Infections weaken the body, intensive training should be suspended