Exercises
With fascial training you can also strengthen your abdominal muscles. However, there is one rule when using a fascial roll, it should not be rolled directly on the abdominal muscles, since this is where the organs are located directly under the muscle cover.An abdominal exercise begins sitting on the floor. The roll is placed above the coccyx and the body touches the floor with the feet only.
Hands and legs should otherwise not touch the floor. The tips of the feet are tightened and a small sensation of pain may occur in the lumbar spine. This position is now held for about one minute and the exercise is followed by ten crunches to tire the muscles a bit more and increase the training stimulus.
For which injuries/illnesses can fascial training be used?
With the training of the fasciae, many different symptoms and clinical pictures can be treated. Back pain is one of the most common pains in the world and can have various causes. Often they are caused by weak muscles, stuck fasciae or bad posture.
The training of the fasciae can make the pain disappear, the body is tightened and you become more flexible again bit by bit. After operations or injuries, fascial training is also useful because this form of training works similarly to lymphatic drainage and eliminates the body’s waste products more quickly. In order to set up a holistic training program, it is best to combine strength, endurance and fascia training.
Since many people are already under time pressure during their strength training due to job and other obligations, athletes now ask themselves when and how they should include fascia training in their daily schedule. Fascia training is not necessary to the same extent as conventional strength training. The regular use of fascial training is important.
Ten minutes per unit are sufficient to renew the collagen fibers in the fascia for the next 72 hours. People who are able to invest ten minutes every day will quickly notice a better strength development and mobility, as well as a more stable gait and a more upright posture. The frequency of use of a fascial roller also depends on the application goal that is being pursued. If the goal is to loosen fasciae and adhesions / hardenings, a ten-minute training session can be completed every day. If the athlete wants to use the training to tighten and strengthen the tissue, then one application with the fascia roller every two days is completely sufficient.