“Fascial Roll – Quadriceps” Get on the floor in the front support. Place the roll under your thighs. The view is directed downwards. Roll yourself about 10 times from the groin to the knee joint. The pressure is increased by slapping one leg over the other. Continue with the next exercise
“Fascia – lower extremity” The strength and flexibility of fascia of the lower extremities are well trained by jumping exercises. To do this, stand with your knees bent to about 100°, hip-wide. From this position you jump powerfully upwards. The arms are guided upwards along the sides of the body. When landing, make sure that … Fascial training – lower extremity
“Fascia – shoulder girdle” Stand in front of a wall about 50 cm away. With your upper body straight and tensed, let yourself fall forward against the wall. Support yourself with both hands and push yourself away from the wall while keeping your tension. The movement is similar to that of a push-up. Repeat this … Fascial training – shoulder
“Fascia roll – back” In the supine position, position the fascia roll in the lumbar spine area. The lower arms support your upper body. Press your hips upwards and now roll slowly and control yourself less cm up and down. Particularly tense areas should be treated more often. Roll over the roll for up to … Fascial roll – back
Suddenly everyone is talking about fasciae. Fascial rolls, fascial training, pain from fasciae, glued fasciae … But what is actually behind this term? It is about layers of connective tissue which, as a continuous system, connect all structures of our body, such as muscles, bones and also organs. These fasciae hold everything in place, but … Fascial Training in Physiotherapy
Exercises with and without role Fascial training involves large movements, moving entire chains of muscles and thus fascial pathways. To strengthen, stretch and loosen these to their full extent. Typical already known sports that train the fasciae are, for example, yoga or Pilates – large flowing movements that involve strengthening and stretching. Cat’s HumpA classic … Exercises with and without role | Fascial Training in Physiotherapy
“Cat’s hump” To move the front and rear fasciae through, enter the quadruped stand. From this position you make a cat’s hump and move smoothly into the opposite movement. Your back is thus mobilized once up and once down. Perform this movement slowly 10 times. Continue with the next exercise
“Fascial Roll – Hamstring” Get on the floor in the long seat. Support yourself behind your body with your arms. Place the roll under her thigh and bring her buttocks up into the air. To minimize the pressure on one thigh, one foot supports on the floor. To increase the pressure put one leg over … Fascial Roll – Hamstring
“Fascia Roll – Gluteus” Sit on the fascia roll. One foot and both hands support you in this position. Place the foot on the thigh of the supporting leg. In this position, roll over one half of your buttocks for about 1 minute. Continue with the next exercise
“Fascial Roll – Abductors” Especially runners complain about adhesions on the outside of the thigh. With this exercise good results are achieved. Stand on the floor in the side support. Support yourself with your upper leg and arm in front of your body. Place the roll under the outer side of your thigh. This exercise … Fascial roll – Abductors
“Fascia roll – foot” Tense fasciae under the foot are very well solved with a fascia ball. To do this, place the fascia ball (can also be a tennis ball/yellow ball) under the foot while standing or sitting. Do not put the entire weight on the ball. Roll the ball from front to back, from … Fascial Roll – Foot
“Fascia Roll – Neck” In the supine position, position the fascia roll above the shoulder blades. Use both feet to push your hips up. Roll slowly and control yourself less cm up and down. The fascial roll must not press on the cervical spine. Stop briefly at particularly tense areas until the tension is released … Fascial roll – neck
