Three-dimensional stretching

Multifunctional slow stretching with changing vectors: In fascial training, the springy, dynamic stretching exercises (preferred for warm-up) as well as the variably designed slow, three-dimensional stretching techniques from changing starting positions are justified. With axis-aligned, “static” stretching left-link- only a certain area of the muscles and fascia is reached, other tissue areas are neglected. It makes more sense to make the starting positions and exercises of the slow “static” stretching techniques so flexible that the stretch reaches the problem areas of the practitioner in a more targeted and individualized way.

The stretching techniques should contain playful elements and be performed with a special focus on body awareness. Practice: A basic exercise is given, the practitioner follows during the execution: Where do I feel the most pull, what changes? when I stretch statically or rhythmically, when I turn my foot inwards or outwards, when I bend or stretch my back during the exercise.

According to the individual stretching sensation, the exercise is then changed as needed. The stretching should always be soft, “melting” and in combination with the breathing – not cramping, but breathing to stretch without exaggeration and false ambition. Since the fascial network is the largest sensory organ of the body, it is important to train the body perception by intensive feeling during the execution of the stretching exercise.

Since the stretching tolerance limit is better perceived in this way, the risk of injury can be reduced. Many yoga exercises fulfill the criteria: spiral, diagonal or lateral modification of the stretching exercise. There have been arguments for years about the holding time of the stretching.

Already after 10-15-sec. The common duration of the stretching exercises is about 45 seconds. Increases up to 2min.

are possible. Elongation limit: No matter which stretching technique is used, there is always an individual elongation limit. If this resistance is overcome with “excessive ambition”, injuries are the result.

This resistance to stretching from a certain stretch is due to the muscle connective tissue and the tendon and tendon plates. Through repeated practice with high stretching intensity with good “feeling”, the stretching tolerance can be increased in the long run. With increasing stretching amplitude, the effect on the fascial and muscular structures increases, the cell tissue is remodeled and develops into a more flexible, ordered fiber grid with an extended range of motion. Following loading during an exercise is always followed by sufficient relief through loosening movements so that the tissue can recover and refill with fluid. Movement sequences that are not monotonous, but multidimensional and rich in variations, promote the filling of the tissue and the mass transfer after loading.Example: Trunk protrusion with stretched legs, stretching of the back of the thigh and the large lumbar fascia Starting position: Standing with stretched knee joints Exercise execution:

Legs closed, open or crossed
Inside or outside twisted feet
Stretch straight forward or sideways by turning the torso
Lead arms through the legs to the back
Back bent or stretched

Starting position: standing upright, one heel supports a stool with knee straightened Exercise 1: the upper body is stretched straight forward over the long leg Exercise 2: the left hand pulls past the right ankle on the outsideStarting position Stand with hip narrowly opened legs, both hands are supported on a stable stool, the knee joints are stretched Exercise: alternately one knee bends and stretches, the equilateral half of the pelvis is pushed towards the ceiling, the spine describes a stretching sideways movement.