Exercises for back
1.) To roll out the back fascia you can now use the large Duoball or the conventional Blackroll. In the supine position with the legs upright, the roll lies just above the pelvis.
The abdominal tension lifts the upper body so that it is parallel to the floor. The arms are crossed in front of the chest. The back now rolls over the roll in slow lanes to just below the neck and back again.Here, too, the intensity can be self-adjusted and, for the less intensive variant, performed on a wall.
2.) On the wall: By a knee bend movement the back rolls up and down pressed against the Blackroll. At very tense points, you pause briefly, make small movements and continue rolling.
With daily practice, a reduction in tension becomes noticeable after only a few movements. 3.) For the flanks, lie on your side, legs stretched out, one on top of the other, lower arm resting on the floor and stabilizing the body. Now the body side can be rolled slowly over the Blackroll. After a few repetitions the side is changed and the same movement is performed.
Further physiotherapeutic measures
Further therapeutic measures to influence the fascial tissue are massage – especially deep strokes, warmth, electrotherapy and general movement. Avoiding long static positions, balancing exercises, incorporating large movements into everyday life – all these simple measures promote healthy and elastic fascia in your body. Also sufficient intake of fluids, i.e. drinking enough, is essential for all body tissues.
Summary
Fasciae connect everything in our body and are therefore essential for structuring and movement. However, it is precisely through this widespread network that they can cause problems in the entire musculoskeletal system, which are then passed on through the entire chain. Various offers such as the Blackroll or the special fascial training and simple everyday recommendations can improve elasticity and also strengthen the structure. Healthy fasciae improve function in all areas, pain can be treated, muscle chains can be strengthened and movement restrictions can be reduced.
